March 23rd


Download the week

"Devil Dogs"


For Time: 

1 Mile Run

50 Devil Press

50 Double Dumbbell Clean & Jerks

800 Meter Run

35 Devil Press

35 Double Dumbbell Clean & Jerks

400 Meter Run 

20 Devil Press

20 Double Dumbbell Clean & Jerks

Dumbbells (50/35)

Run Together As a Team 

Split Dumbbell Work As You'd Like

Time Cap: 35:00 

KG | (22.5/15)


On The Minute x 30:

Min 1:  15/12 Calorie Echo Bike

Min 2:  7 Devil Press (50/35)'s

Min 3:  15/12 Calorie Row

Min 4:  7 Sandbag To Shoulder (150/100)

Min 5:  Rest

For the Coach

Resource Drive

Workout Overview


Team work makes the dream work for today's piece! Break the dumbbell work as you like but don't forget your teammates when you head out the door on your team runs.


Time to complete work


Runs | Around 10:00/7:00/3:00
Devil Press | Moderate load. Quick, small sets.
DB Clean & Jerks | Moderate load. Quick, small sets.

The One | Teaching Focus

No rounded backs! 
In the Devil Press, Set your back before pulling off the ground. Drop the hips, lift the chest.


1600/800/400 Run
Reduce Distance
10/5/3 Minute Time Caps
2000/1000/500m Rows
1280/640/320m Skis
3200/1600/800m Bike Ergs
1200/600/300m Air Runs

Devil Press
Reduce Reps
Reduce Loading
Double Dumbbell Power Snatch
Double Dumbbell Burpee Deadlift
Single Dumbbell Devil’s Press
Burpee To Target
Double Kettlebell Hang Clean & Jerk
Double Kettlebell Russian Swings

Clean & Jerk
Reduce Loading
Reduce Reps
Power Clean Only
Push Jerk Only
Kettlebell Swing


If necessary, allow athletes to utilize different loads on the DBs rather than requiring all 3 athletes to use the same loads.

Athletes should try to find a pace on their runs that allow them to start working at their dumbbells once they return.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow 

  • Arm circles forward
  • Arm circles backward
  • Arm swings(Up & Over)
  • Arm wraps
  • Trunk twists planted
  • Trunk twists w/ rotation
  • Quad pull
  • Knuckle draggers
  • Alternating spidermans
  • Downward Dog
  • Alternating lunge w/ calf raise

Specific Warm-Up
(9-17 minutes)

Wall ball & DB Snatch | tell, show, do, check 

  • Burpee Prep
  1. Ben’s Burpee Progression
  • 3 step back, step up burpees
  • 3 step back, jump up burpees
  1. Focus on feet landing flat, outside the hands
  • 3 jump back, jump up burpees

Dumbbell Flow

  • :10 Alternating DB deadlift
  • :10 Alternating DB deadlift + shrug
  • :10 DB swings right arm
  • :10 DB swings left arm
  • :10 DB push press right arm
  • :10 DB push press left arm
  • :10 DB hang snatch right arm
  1. Focus on full extension of the hips and legs before pulling.
  • :10 DB hang snatch left arm
  1. Focus on full extension of the hips and legs before pulling.
  • :10 DB snatch right arm
  1. Focus on keeping the DB close
  • :10 DB hang clean & Jerk right
  • :10 DB hang clean & jerk left
  • 3 DB Clean & jerks
  • 3 Devil Press


  • N/A

(17-23 minutes)

Practice Round 

  • 200m Run
  • 3 Devil Press
  • 3 Double Dumbbell Clean & Jerks


Workout adjustments if needed

(23-58 minutes)

Look For


  • Posture.
  • Check for an upright posture with a slight forward lean from the ankles. Avoid excessive forward bending at the waist or leaning back.

Devil Press

  • Flat backs.
  • Cue athletes to drop the hips, lift the chest, and drive through the legs to initiate the pull.

DB Clean & Jerk

  • Overhead position.
  • Look for a stacked position with the DBs clearly over and not outside the shoulders.
  • Cue athletes to keep their biceps close to their ears.

  •  Post Workout Clean Up & Chat (58-60 Minutes)

Additional Elements

Home Workout

For Time:
1 Mile Run
20 Devil Press
20 Double Dumbbell Clean & Jerks
800 Meter Run
15 Devil Press
15 Double Dumbbell Clean & Jerks
400 Meter Run
10 Devil Press
10 Double Dumbbell Clean & Jerks


“Well done is better than well said.” - Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few choose to DO.There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.Press pause at that moment.

“Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”.
Actions will always speak louder than any words.
WD > WS.

After Party

Tabata Floor press
8 Sets :20 on / :10 off
Max reps double DB floor press

Have questions?

Reach out!

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