30 Brutal Devil Press Workouts for Strength and Conditioning

These Devil Press Workouts will help to improve your strength, conditioning and fitness in general.

What is the Devil Press?

Devil Press Workouts

Scroll down and find your next workout.

Workout 1

For Time

• 15 Devil Presses (2×50/35 lb)
• 25 Air Squats
• 12 Devil Presses (2×50/35 lb)
• 25 Air Squats
• 9 Devil Presses (2×50/35 lb)
• 25 Air Squats
• 6 Devil Presses (2×50/35 lb)
• 25 Air Squats
• 3 Devil Presses (2×50/35 lb)
• 25 Air Squats

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the last round of the Air Squats is completed.

Workout 2 – Chaos

AMRAP in 10 minutes

• 1 Devil Press (45/30 lb)
• 1 Thruster (45/30 lb)
• 2 Devil Presses (45/30 lb)
• 2 Thrusters (45/30 lb)

Continue with this pattern, adding 1 rep to each movement after every round.

On a 10-minute clock, perform as many repetitions as possible (“AMRAP”) of the prescribed work. Athlete will start with 1 Devil Press and 1 Thruster for the first round. Then, 2 Devil Presses and 2 Thrusters for the second round. Continue adding 1 rep to each movement after every round until the 10-minute clock stops.

Score is the total number of repetitions completed before the 10-minute clock stops.

Workout 3

For Time

• 1,600 metre Run

Then, 5 Rounds of:

20 Burpees

• 10 Single-Arm Dumbbell Snatches (50/35 lb)
• 10 Single-Arm Dumbbell Thrusters (50/35 lb)
• 10 Single-Arm Alternating Dumbbell Devil Presses (50/35 lb)

Finally, perform:

• 400 metre Weighted Run (50/35 lb)

Workout 4

AMRAP in 25 minutes

• 5 Devil Presses (2×22.5/15 kg)
• 20 Double Dumbbell Front Rack Reverse Lunges (2×22.5/15 kg)
• 19 calorie Row

Workout 5

For Time

Buy-In:

• 52 Wall Ball Shots (20/14 lb)

Then, 31 Rounds of:

• 9 Dumbbell Box Step Overs (2×50/35 lb, 24/20 in)
• 9 Dumbbell Hang Power Cleans (2×50/35 lb)
• 20 Double-Unders
• 1 Devil Press (2×50/35 lb)

Cash-Out:

• 52 Wall Ball Shots (20/14 lb)

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time”). Athlete must start with the buy-in of 52 Wall Ball Shots. Then, proceed to 31 rounds of 9 Dumbbell Box Step Overs, 9 Dumbbell Hang Power Cleans, 20 Double-Unders, and 1 Devil Press. To finish the workout, complete the cash-out of 52 Wall Ball Shots.

Try the Incline Dumbbell Bench Press

Score is the time on the clock when the cash-out is completed.

Devil Press Workouts 6

Buy-In: 20 Burpees

EMOM for 20 minutes

• Minute 1: 15/12 calorie Row
• Minute 2: 20/15 Plate Ground-to-Overheads (20/10 kg)
• Minute 3: 20/15 Sit-Ups
• Minute 4: 6/4 Devil Press Thrusters (2×16/12 kg)
• Minute 5: Rest

Repeat x 4

EMOM for 20 minutes

• Minute 1: 6 Kettlebell Deadlifts + 6 Kettlebell Swings + 6 Kettlebell Thrusters (24/20 kg)
• Minute 2: 50 Single-Unders
• Minute 3: 12 Alternating Dumbbell Snatches (24/20 kg)
• Minute 4: 10/6 Up-Downs

Repeat x 5

Buy-Out:

• 18 Burpees

The workout starts with a buy-in of 20 Burpees. Then in the next 40 minutes, every minute on the minute (“EMOM“) perform the prescribed work in the order written. To complete the workout, perform the buy-out of 18 Burpees.

Score is the total number of repetitions completed at the end of the workout.

Workout 7

AMRAP in 23 minutes

• 9 Devil Presses (2×40/25 lb)
• 20 Alternating Dumbbell Lunges (2×40/25 lb)
• 9 Dumbbell Push Presses (2×40/25 lb)
• 20 Sit-Ups

On a 23-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 23-minute clock stops.

Workout 8

10,9,8,7,6,5,4,3,2,1 For Time;

• Devil Press
• Butterfly Sit Up
• DB Thrusters
• Butterfly Sit Up
• Hand Release Push Ups
• Butterfly Sit Ups

Time Cap=20 Mins

Follow the exercises in order for time eg 1st Round is 10 Devils Press 10 Butterfly Sit Ups etc, 2nd is 9 Devils Press, Butterfly Sit Ups etc

Workout 9

12 Rounds for Time

• 5 Handstand Push-Ups
• 7 Devil Presses (2×22.5/15 kg)
• 19 Weighted Squats (42.5/30 kg)
• 48 Double-Unders

With a running clock, as fast as possible perform 12 rounds of the prescribed work in the order written as fast as possible (“For Time.”)

Score is the time on the clock when the last round of Double-Unders is completed.

Movement Standards

Weighted Squat: Use Dumbbells, Kettlebells, or a Barbell to perform either a Back Squat or a Front Squat. The workout allows this flexibility to accommodate whatever equipment people have at home.

Scaling Options

Limited Equipment

12 Rounds for Time

• 10 Push-Ups
• 14 Burpees
• 38 Air Squats
• 48 Single-Unders

Don’t have a jump rope? Do lateral hops over an object (like a Dumbbell or a can of soup).

Workout 10

10 Rounds for Time

• 3 Devil Presses (2×55/35 lb)
• 22 Alternating Dumbbell Lunges (2×55/35 lb)
• 19 Air Squats

Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible (“For Time“) perform the prescribed work in the order written for 10 rounds. Wear a Weight Vest throughout the workout.

Score is the time on the clock when the last round of Air Squats is completed.

Workout 11

For Time

• 2,000 metre Row
• 30 Devil Presses (2×50/35 lb)

Complete 2,000 metre row THEN 30 devil presses for time. The rower should count down from 2,000. Chest must touch the floor on the devil’s press and DBs must be locked out overhead to finish each rep. Clean and Jerks are NOT Allowed.

Scaling

For Time

• 2000 metre Row
• 30 Devil Presses (2×35/20 lb)

Workout 12

For time

• 10 goblet squats
• 8 devil press
• 20 goblet squats
• 8 devil press
• 30 goblet squats
• 8 devil press
• 40 goblet squats
• 8 devil press
• 50 sit ups
• 8 devil press
• 40 goblet squats
• 8 devil press
• 30 goblet squats
• 8 devil press
• 20 goblet squats
• 8 devil press
• 10 goblet squats

Workout 13

Buy in:

• 15 devil presses

Then, 3 rounds of:

• 8 burpees
• 12 DB snatches
• 16 toes to bar

Cash out:

• 15 devil presses

Workout 14

For Time

• 1 mile Run
• 100 Devil Presses (2×22.5/15 kg)
• 1 mile Run

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last 1 mile Run is completed.

Workout 15 – Gonzalez

EMOM in 30 minutes

• Minute 1: 15 Wall Ball Shots (20/14 lb)
• Minute 2: 15 calorie Ski Erg
• Minute 3: 10 Singe Arm Devil Presses (53/35 lb)
• Minute 4: 200 metre Run
• Minute 5: Rest

Repeat 6x

Gonzales consists of four exercises and one rest period. Each exercise has to be completed within the minute.

In the first minute you complete 15 Wall Ball Shots, in the second minute it’s 15 cal Ski Erg, third minute: 10 Single Arm Devils Press, fourth minute: 200 metre running, fifth minute: rest. Repeat this for the duration of 30 minutes.

This is how Gonzales works: Once you completed the amount of reps/cal for each exercise, you can rest for the remaining time until the next minute starts. So, if you e.g. completed 15 Wall Ball Shots within 45 seconds, you will have 15 seconds of rest until you start the next minute with the Ski Erg.

Tips and Strategy

We recommend about 10-15 seconds of short rest before the next minute starts – pick your amount of reps/cal accordingly.

Scaling Option

Decreasing all reps/cal according to your needs or by decreasing the entire EMOM from 30 to 15 Minutes.

Workout 16

AMRAP in 12 minutes

• 4 Alternating Dumbbell Devil Presses (50/35 lb)
• 8 Dumbbell Hang Clean-and-Jerks (50/35 lb)
• 16 Sit-Ups

On a 12-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 12-minute clock is completed.

Scaling Options

AMRAP in 12 minutes

• 4 Burpees
• 8 Air Squats
• 16 Sit-Ups

Workout 17

For Time

2 Rounds of:

• 3 Clean-and-Jerks (185/135 lb)
• 172 metre Row
• 86 Double-Unders

Rest 1 minute

Then, complete:

• 8 Devil Presses (50/35 lb)
• 22 Deadlifts (225/155 lb)
• 10 Sandbag Cleans (150/100 lb)

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last Sandbag Clean is completed.

Workout 18

For Time

Buy-In:

• 3 Devil Presses (2×50/35 lb)
• 37 Double-Unders

Directly into, 4 Rounds of:

• 29 Sit-Ups
• 20 Double Dumbbell Deadlifts (2×50/35 lb)

Buy-Out:

• 4 Devil Presses (2×50/35 lb)
• 23 Dumbbell Rows (2×50/35 lb)
• 600 metre Run

With a running clock, as fast as possible perform the prescribed work in the order written.

Athlete must accomplish the buy-in of 3 Devil Presses and 37 Double-Unders before moving on to 4 rounds of 29 Sit-Ups and 20 Double Dumbbell Deadlifts. To complete the workout, perform the buy-out of 4 Devil Presses, 23 Dumbbell Rows, and 600 metre Run.

Score is the time on the clock when the 600 metre Run is completed.

Workout 19

• 8 Devils Press (50/35)
• Rest 60’s
• 8 Devils Press
• 10 Box Jump Overs (30/24”)
• Rest 60’s
• 8 Devils Press
• 10 Box Jump Overs
• 20 GHD Sit Ups
• Rest 60’s
• 8 Devils Press
• 10 Box Jump Overs
• 20 GHD Sit Ups
• 30 Dumbbell Walking Lunges (50/35)
• Rest 60’s
• 8 Devils Press
• 10 Box Jump Overs
• 20 GHD Sit Ups
• 30 Dumbbell Walking Lunges
• 90 Wall Balls (20/14)

Perform all 5 rounds for a total time.

Every new round one exercise is added to the round. Rest 60’s after completing each round. Substitution for the GHD Sit Ups would be a med ball sit up using your wall ball.

Devil Press Workouts 20 – Gut Check

For Time

• 30 Devil Presses (2×50/35 lb)
• 60 Dumbbell Thrusters (2×50/35 lb)
• 90 Burpees

Scaling: Adjust the Dumbbell weight to a level that allows you to average between 8-15 Thrusters every time. And cut the Burppees in half to 45.

Devil Press Workouts 21

Three AMRAPs in 25 minutes 20 seconds

From 0:00-4:50, AMRAP of:

• 6 Single-Arm Dumbbell Squat Cleans (50/35 lb, 3 per arm)
• 28 Double-Unders
• 6 Single-Arm Dumbbell Push Presses (50/35 lb, 3 per arm)
• 9 Burpees

Rest 2 minutes 10 seconds

From 7:00-14:00, AMRAP of:

• 6 Single-Arm Alternating Devil Presses (50/35 lb)
• 280 metre Run
• 6 Single-Arm Dumbbell Hang Power Cleans (50/35 lb, 3 per arm)
• 9 Goblet Reverse Lunges (50/35 lb)

Rest 2 minutes

Finally, from 16:00-25:20, AMRAP of:

• 60 metre Shuttle Sprint
• 2 Single-Arm Devil Cleans (50/35 lb)
• 8 Overhead Stationary Reverse Lunges (50/35 lb)
• 6 Push-Ups
• 9 Air Squats

On a 25:20-clock, perform the prescribed work in the order written. The workout has three sections with rest in between. The first section is for 4:50, the second section is from 7:00-14:00, and the final section is from 16:00-25:20.

Score is the total number of repetitions completed before the 25:20-clock is completed.

Movement Standards

Goblet Reverse Lunge: This is a standard Reverse Lunge while holding a Dumbbell is a Goblet Squat position.

Single-Arm Devil Clean: Perform a Burpee while holding the Dumbbell on the ground. Stand on full extension and perform a Clean.

Devil Press Workouts 22

Buy-In:

• 20 Burpees

Then, EMOM in 28 Minutes of:

• 11 Devil Presses (2×50/35 lb) / Push-Up Hold
• 11 Thrusters (2×50/35 lb) / Farmer’s Walk Hold
• 11 Plank Rocks / Plank Hold
• 11 Alternating Lunges / Wall Sit
• 11 Sprinter Sit-Ups / Pogos
• 11 Dumbbell Snatches (2×50/35 lb) / Squat Hold
• 11 calorie Row / Rest

Repeat 3 Times

Buy-Out:

• 20 Burpees

Before starting the workout, athlete must complete 20 Burpees as a buy-in. Then on a 28-minute clock, perform 3 rounds of the prescribed work. Each pair of movements needs to be accomplished every minute.

For the first minute, athlete must complete 11 Devil Presses and in the remaining time maintain a Push-Up Hold.

For the second minute, athlete must complete 11 Thrusters and in the remaining time hold the Dumbbells in a Farmer’s Carry and staying in place.

For the third minute, athlete must complete 11 Plank Rocks and in the remaining time maintain a Plank Hold. Follow the same sequence until the 7th minute. Then repeat the cycle for 2 more rounds. To complete the workout, perform the buy-out of 20 Burpees.

Score is the total number of repetitions completed.

Movement Standards

Push-Up Hold: From a Plank Hold position, bend your elbows to lower your chest and hold it just above the floor.

Plank Rock: From a Plank Hold position, pull your shoulders forward over your hands without moving the feet. Rock back to the starting position.

Sprinter Sit-Up: With your back flat on the ground, lift your right hand and left leg. Touch your right hand to your left foot. Lower your right hand and left foot. Repeat with your left hand and right foot.

Pogo: This movement is a variation of the standard Vertical Jump in which athlete performs a Vertical Jump with only a slight dip in the knees. Recoil after landing and move immediately to the next jump, again with only a slight bend in the knees.

Squat Hold: Hold the bottom of the Squat position.

Down Up: This movement, also known as a Half Burpee, requires the athlete to start in a standing position, fold forward to drop the hands to the ground by the feed, then step or hop the feet back to the plank position. Step or hop the feet back to the hands and stand tall to complete a single repetition.

Scaling Options

Buy-In: 20 Burpees

Then, EMOM in 28 Minutes of:

• 11 Pike Push-Ups / Push-Up Hold
• 11 Burpees/ Squat Hold
• 11 Plank Rocks / Plank Hold
• 11 Alternating Lunges / Wall Sit
• 11 Down Ups / Pogos
• 11 1.5 Air Squats / Handstand Hold
• 11 Resisted Deadbugs / Hollow Hold

Repeat 3 times

Buy-Out:

• 20 Burpees

Devil Press Workouts 23

6 Rounds for Time

• 6 Devil Presses (2×50/35 lb)
• 6 Burpees Over Dumbbells
• 6 Dumbbell Thrusters (2×50/35 lb)

With a running clock, complete 6 rounds of the prescribed work in the order written as fast as possible (“For Time.”)

Score is the time on the clock when the last round of the Dumbbell Thrusters is completed.

Scaling Options

Partner Version

12 Rounds for Time

• 6 Devil Presses (2×50/35 lb)
• 6 Burpees Over Dumbbells
• 6 Dumbbell Thrusters (2×50/35 lb)

Partners switch after each round.

Home Version

6 Rounds for Time

• 6 Alternating Jumping Lunges
• 6 Burpees
• 6 Pistols
• 6 Burpees
• 6 Jumping Air Squats
• 6 Burpees

Devil Press Workouts 24 – Pedal with the Devil by Jamie Hagiya

For Time:

20-18-16-14-12-10-8-6-4-2

• Assault Bike Calories

2-4-6-8-10-12-14-16-18-20

• Single Arm Devil Press (50/35lb)

Score is your total time!

You will complete 20 calories on the assault bike and 2 alternating single arm devil press…then 18 calories and 4 devil press, 16 and 6, 14 and 8, and so on until you finish with 2 calories on the assault bike and 20 alternating single arm devil press.

Devil Press Workouts 25

For Time

Buy-In:

• 2,001 metre Bike Erg

Directly into, 3 Rounds of:

• 9 Devil Presses (2×50/35 lb)
• 11 Dumbbell Thrusters (2×50/35 lb)
• 24 Dumbbell Facing Burpees

Then, perform:

• 78 Push-Ups
• 343 Air Squats

Cash-Out:

• 2,001 metre Bike Erg

Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible perform the prescribed work.

Score is the time on the clock when the cash-out is completed.

Devil Press Workouts 26

For Time

10 Rounds of:

• 30 Lunges
• 4 Devil Presses (2×50/35 lb)
• 19 Air Squats
• 20 Double-Unders

Directly into:

• 100 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 rounds of 30 Lunges, 4 Devils Presses, 19 Air Squats, and 20 Double-Unders. To complete the workout, perform the 100 Burpees as a buy-out.

Score is the time on the clock when the 100th Burpee is completed.

Devil Press Workouts 27

For Time

• 10 Devil Presses (2×50/35 lb)
• 7 Burpee to Deadlift (315/205 lb)
• 41 Strict Pull-Ups
• 41 Strict Toes-to-Bars
• 11 Devil Presses (2×50/35 lb)
• 17 Dumbbell Burpee Box Step-Ups (2×50/35 lb, 24/20 in)
• 2,004 metre Run

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the Run is completed.

Devil Press Workouts 28

For Time

5 Rounds of:

• 8 Thrusters (135/95 lb)
• 70 Double-Unders

Directly into:

• 49 Burpees

Then, 8 Rounds of:

• 24 calorie Row
• 19 Devil Presses (2×30/20 lb)

With a running clock, as fast as possible complete the prescribed work. Athlete will start with 5 rounds of 8 Thrusters and 70 Double-Unders. Then, complete 49 Burpees. Finally, athlete must perform 8 rounds of 24 calorie Row and 19 Devil Presses to finish the workout.

Score is the time on the clock when the last round of the Devil Presses is completed.

Devil Press Workouts 29

Every 3 minutes for 21 minutes

From 0:00-3:00, perform 2 Rounds of:

• 8 Chest-to-Bar Pull-Ups
• 4 Devil Presses (2×35/20 lb)

Then from 3:00-6:00, perform 2 Rounds of:

• 10 Chest-to-Bar Pull-Ups
• 5 Devil Presses (2×35/20 lb)

Continue with this sequence adding 2 Chest-to-Bar Pull-Ups and 1 Devil Press every 3 minutes or until you no longer complete the reps.

On a 21-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work. In the first 3 minutes, athlete must complete 2 rounds of 8 Chest-to-Bar Pull-Ups and 4 Devil Presses. Rest until 3:00. At 3:00, perform 2 rounds of 10 Chest-to-Bar Pull-Ups and 5 Devil Presses. Rest until 6:00. Continue with this sequence adding 2 Chest-to-Bar Pull-Ups and 1 Devil Press for each 3-minute interval.

Score is the total number of reps completed before the 21-minute clock stops, or when you can no longer complete the prescribed work within the given 3-minute interval.

Tips and Strategy

There are likely benefits to deliberately breaking the Pull-Ups into two sets in order to save grip and arm stamina. Avoid the point of failure until you are in what you think will be your last 3-minute round.

Devil Press Workouts 30

5 rounds

• 400m Run
• 5 DB Devil Press (2×20/14kg)
• 10 DB Thrusters (2×20/14kg)

With a running clock, as fast as possible perform 5 rounds of the work in the order written: 400 metre Run, 5 DB Devil Press and 10 DB Thrusters

Score is the time on the clock when the final repetition (the 10th Thruster in round 5) is completed.

Devil Press Variations

More Workouts

TRX Workouts

Front Squat Workouts

Renegade Rows Workouts

Fat Burning Workouts

Double Unders Workouts

Burpee Workouts

Pistol Squat Workouts

Assault Bike Workouts

Flutter Kicks Workouts

Mountain Climbers Workouts

Toes to Bar Workouts

Sandbag Workouts

Paddleboard Workouts