Welcome to Hell – Devil Press Back Workouts for CrossFit Athletes (Full RX and Scaled Options)

These Devil Press back workouts will train and develop your muscular endurance in fatigued states, build strength and muscle and train your mindset for suffering through tough WODs. You will, most definitely find yourself in the pain cave with these WODs.

Devil Press

The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch. The following movement standards are from WODAPALOOZA.

“Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.

Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.”

Best Team WODs

How to do a Devil Press

What Muscles Does the Devil Press Exercise Work?

The Devil Press is a demanding full-body exercise that merges the explosive nature of a dumbbell snatch with the bodyweight intensity of a burpee. Commonly featured in CrossFit and functional fitness programs, it targets a wide range of muscle groups simultaneously, making it a highly effective conditioning and strength-building movement.

Primary Muscles Worked

The chest, particularly the pectorals, is engaged during the push-up phase of the burpee. The shoulders, or deltoids, are heavily involved in the pressing and snatching motion required to move the dumbbells from the ground to an overhead position.

The back muscles also play a significant role. The latissimus dorsi helps stabilize the weight during the swing and overhead transition, while the trapezius muscles contribute during the pull and lockout phases of the snatch.

The posterior chain, including the hamstrings and glutes, is highly active due to the hip hinge and explosive hip extension required to lift the dumbbells. The quadriceps contribute as well, especially during the push out of the squat portion of the burpee.

The core muscles, including the abdominals and obliques, are engaged throughout the entire movement to stabilize the spine and provide control during both the ascent and descent of the lift. The triceps are also involved during the final phase of the overhead press to lock the arms out fully.

Supporting Muscles

Supporting muscles include the forearms and grip muscles, which are taxed by the need to maintain control of the dumbbells throughout the movement. The calves assist during the jump phase and help stabilize during rapid transitions.

Devil Press Back Workouts

Add these into your training.

ROW TO HELL

TTTD25

HANDS UP

Fuel Your Body

The workout consists of four rounds for time of the prescribed exercises above, on a clock for time.

Score in this workout is based on the amount of time taken to complete the prescribed amount of work.

Scaling

4 Rounds for Time
10 Devil Presses (2×40/30 lb)
20 meter Dual Dumbbell Overhead Walking Lunges (2×40/30 lb)
10 Toes-to-Bars

GET FIT WHILST AT HOME

• 3 Rounds for Time
• 20 Dumbbell Deadlifts (2×50/35 lb)
• 10 Dumbbell Cossack Squats (50/35 lb)
• 10 Dumbbell Devil Presses (2×50/35 lb)

With a running clock, as fast as possible with good form, perform the prescribed work in the order written for 3 rounds.

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

Movement Standard: For the Dumbbell Cossack Squat, stand with a Sumo Deadlift stance. Hold a dumbbell on the chest and lower to a squat towards the left leg, then switch to the other leg.

Scaling Options

Bodyweight
3 Rounds for Time
20 Toe Touches
10 Cossack Squats
10 Shoulder Taps and Burpees*

Bodyweight Scaled
3 Rounds for Time
20 Toe Touches
10 Cossack Squats
10 Shoulder Taps and Push-Ups on Knees*

Devil Press Back Workouts – TTTTD39

• For Time
• 800 meter Run
• 30 Devil Presses (2×50/35 lb)
• 800 meter Run
• 40 Dumbbell Box Step Overs (2×50/35 lb, 24/20 in)
• 800 meter Run
• 50 Dumbbell Front Squats (2×50/35 lb)
• Time Cap: 25 minutes

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

Score is the time on the clock when the last repetition of Dumbbell Front Squats is completed. If the athlete did not complete the workout within the 25-minute time cap, score will be the total number of repetitions completed.

Movement Standards

Run: Just do it.

Devil Press: Chest touches ground between dumbbells, full lockout at top. Dumbbells may pass through a clean and jerk motion OR a snatch motion.

Dumbbell Box Step-Over: Rep starts on one side of the box with dumbbells in hands and feet on the ground, ends on the other side of the box with dumbbells in hand and feet on ground. Dumbbells may rest on box between reps.

Dumbbell Front Squat: Dumbbells must be held on shoulders, no requirement to have a grip on them. Athlete must squat in full depth.

Scaling

At Home Version
For Time
800 meter Run
50 Hand Release Burpees
800 meter Run
80 Walking Lunges
800 meter Run
100 Jumping Air Squats

NOKABULL SEVEN HELL FIRE WOD

• For Time

Cash-In:

• 100 Double-Unders

Then, perform:

• 12 Squat Snatches (75/55 lb)
• 24 calorie Row
• 6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)
• 12 Squat Snatches (96/75 lb)
• 24 calorie Row
• 6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)
• 12 Squat Snatches (115/95 lb)
• 24 calorie Row
• 6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)
• 12 Squat Snatches (135/115 lb)
• 24 calorie Row
• 6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)

Cash-Out:

• 100 Double-Unders

Workout begins with a “cash-in / cash-out” of 100 double-unders. The squat snatches increase in weight for each set. Use single alternating arm movement for the Devils press. Be familiar with the single-arm DB Devils press before doing this workout. The counter on the rower must begin at zero before rowing.

Scaling

For Time

Cash-In:
100 Single-Unders

Then, perform:
12 Squat Snatches (55/45 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×35/15 lb)
12 Squat Snatches (55/45 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×35/15 lb)
12 Squat Snatches (55/45 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×35/15 lb)
12 Squat Snatches (55/45 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×35/15 lb)

Cash-Out:
100 Single-Unders

NHS

• 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 the prescribed work in the order written for 12 rounds. For the 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.

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

Scaling Options

12 Rounds for Time
10 Push-Ups
14 Burpees
38 Air Squats
48 Single-Unders

HOTEL WORKOUT 5 WOD

• For Time
• 800 meter Run
• 50 Devil Presses (2×50/35 lb)
• 800 meter Run

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

Score is the time on the clock when the last 800 meter Run is completed.

Scaling

Half the weight for the devil presses.

Devil Press Back Workouts – CAPTAIN TOM

• 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.

Scaling

Replace double unders with single unders.

Half the weight on the devil presses.

Devil Press Back Workouts – 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 the athlete to average between 8-15 Thrusters every time. And cut the Burppees in half to 45.

Best EMOM Workouts

How to Program the Devil Press in Your Training

Due to its intense, full-body nature, the Devil Press should be programmed with purpose. It is not just a strength or conditioning tool—it bridges both domains. Depending on training goals, it can be used to develop power, metabolic conditioning, or muscular endurance.

For Conditioning

To challenge the cardiovascular system, program the Devil Press in time-based or AMRAP-style (as many reps as possible) formats. Pair it with other compound movements like box jumps, kettlebell swings, or rowing for high-intensity circuits. For example:

• 4 rounds for time:
  • 10 Devil Press
  • 15 Box Jumps
  • 20 Wall Balls

This approach keeps the heart rate elevated while still reinforcing proper movement mechanics under fatigue.

The Devil Press For Strength-Endurance

When the goal is muscular endurance and mental resilience, moderate loads with higher rep schemes work best. Think EMOMs (every minute on the minute) or descending rep ladders.

• EMOM 10:
  • Odd minutes: 8 Devil Press (moderate weight)
  • Even minutes: 10 Dumbbell Front Squats

This structure builds volume over time while allowing partial recovery between rounds.

The Devil Press As a Finisher

A short Devil Press finisher can serve as an effective metabolic burn at the end of a strength-focused session. Keep the reps relatively low but move at high intensity. An example:

• 3 rounds for time:
  • 12 Devil Press
  • 12 Burpees

This amplifies fatigue and maximizes calorie burn without requiring extended time under load.

Load Selection and Frequency for the Devil Press

The Devil Press is taxing, so use it strategically within the week. Twice per week is typically sufficient, especially when paired with other compound lifts. For load selection, dumbbells should be heavy enough to require effort, but not so heavy that form breaks down—especially during the overhead portion. For most conditioning pieces, light to moderate dumbbells (10–22.5 kg) are ideal.

Conclusion

The versatility of the Devil Press allows it to fit seamlessly into a wide variety of training formats. Whether used for conditioning, muscular endurance, or as a brutal finisher, it adds intensity and functional value to any workout plan. Program it with intent, and it will deliver exceptional returns.

Bibliography

Schoenfeld, B.J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), pp.3497–3506.

Baechle, T.R. and Earle, R.W. (2008). Essentials of Strength Training and Conditioning. 3rd ed. Champaign, IL: Human Kinetics.

Haff, G.G. and Triplett, N.T. (2015). NSCA’s Essentials of Tactical Strength and Conditioning. Champaign, IL: Human Kinetics.

Kraemer, W.J. and Ratamess, N.A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine and Science in Sports and Exercise, 36(4), pp.674–688.

Thompson, W.R. (2017). Worldwide survey of fitness trends for 2018: the CREP edition. ACSM’s Health & Fitness Journal, 21(6), pp.10–19.

Fleck, S.J. and Kraemer, W.J. (2014). Designing Resistance Training Programs. 4th ed. Champaign, IL: Human Kinetics.