Apr 8

Lucky Devil

Download the week


Bench Press

Max Repetitions of Bench Press @ 80%

* To Technical Failure

"Lucky Devil"

For Time:

100/80 Calorie Bike Erg

50 Toes to Bar

50 Single Arm Devil's Press (50/35)

* Partition However You'd Like

Time Cap 18:00

KG | (22.5/15)


For Time:

80/60 Calorie Echo Bike

50 Toes to Bar

50 Devil's Press (50/35)

* Partition However You'd Like

For the Coach

Resource Drive

Workout Overview


In part 1, we’re starting out our bench press with a max set at 80%. Athletes should be working to technical failure to establish their max reps set. IN part 2, today's piece is a choose your own adventure to kick off the week. On paper it may seem fairly simple, but our high breath rate and grip will both pick up pace very quickly if we don't find the best way to break this up based on where we are at individually. Whatever way we choose today should let us hold a pretty high intensity from beginning to end, get creative and challenge yourself!


Time to complete all work.


Calorie Bike | 8:00 or less of total work.
Toes to Bar | 3:00 or less of total work.
Single Arm Devil's Press | 7:00 or less of total work.

The One | Teaching Focus

In the Devils Press, we want to highlight a focus on the athlete’s setting their back before pulling off the ground.


Calorie Bike
Reduce Distance
Time Cap
50m Row
40m Ski
40m Run
30m Air Run

Toes to Bar
Reduce Reps
Toes To As High As Possible
Knees To Chest

Single Arm Devils Press
Reduce Reps
Reduce Loading
Single Dumbbell Power Snatch
Single Dumbbell Burpee Deadlift
Burpee To Target
Single Kettlebell Hang Clean & Jerk
Kettlebell Russian Swings


Some options for breaking this up are: Unpartitioned if we are feeling confident in all of these movements and consistently holding intensity all the way through.

5 Rounds:
20/16 Calorie Bike
10 Toes to Bar
10 Single Arm Devil's Press

10 Rounds:
10/8 Calorie Bike Erg
5 Toes to Bar
5 Single Arm Devil's Press

Lesson Plan
(0-3 minutes)

(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)

(3-9 minutes)

General Flow

  • :20 - :30 each
  • Bike
  • Scorpions
  • Childs pose
  • Bike
  • DB Crush Grip Floor Press (2 hands)
  • Push ups
  • No push up burpees
  • DB floor press right arm
  • DB floor press left arm

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Toes to Bar | tell, show, do, check

  • :10 dead hang
  • :10 scap pull ups
  • 5 Jump to hollow
  • 5 Jump to hollow and arch
  • 5 Press away kip swings
  • 5 Hanging knee tuck
  • 5 Full TTB or modification

Devils Press | tell, show, do, check

  • 4 Alternating no push up DB burpee deadlift
  • 4 Alternating DB burpee deadlift
  • 4 Alternating DB burpee hang clean
  • 4 Alternating DB burpee hang clean & jerk
  • 4 Alternating single DB devils press
    Focus on flat back before before pulling the DB off the ground.

Bench Press | tell, show, do, check

  • Establish stance, grip, & set up
    Back and butt on the bench with feet on the floor, creating a stable base.
    Place hands slightly wider than shoulder-width apart on the barbell, ensuring a full grip.
    Align eyes directly under the barbell. Retract the shoulder blades and slightly arch the back, maintaining contact with the bench at the glutes and upper back.
  • 5 Barbell scapular retractions
  • 3 Tempo empty bar bench press
    3 second negative, 1 second hold, powerful press
    Focus on maintaining position on bench
  • 3 Tempo empty bar bench press
    Focus on “breaking the bar” throughout the rep.
    3 second negative, 1 second hold, powerful press

(21-33 minutes)

(21-33 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

(33-39 minutes)

Practice Round

  • 7/5 Calorie Bike
  • 5 Toes to Bar
  • 4 Single Arm Devil's Press


Workout adjustments if needed

(39-55 minutes)

(39-57 minutes)

Look For

  • Bike | Cadence (RPM).

Pay attention to pedal cadence, which is the speed at which athletes pedal. Encourage a cadence that is appropriate for the type of workout, somewhere between 87-95 RPM is likely an ideal target range.

  • TTB | Toes Pointed.

Emphasize pointed toes throughout the movement for proper form. Avoid dorsiflexion (flexing the ankles) during the leg raise.

  • Single Arm Devils Press | Flat back.

Cue athletes to set a strong, flat back before pulling the DB off the ground. This will emphasize use of the “big movers” of the posterior chain.

  • Post Workout Clean Up & Chat (57-60 Minutes)

Accessory Work

Additional Elements

Home Workout

For Time:
120 Alternating step back lunges
50 V-Ups
50 Single Arm Devil's Press (50/35)
* Partition However You'd Like

Time Cap 18:00


"Most people think they lack motivation when they really lack clarity." - James Clear

Rowing harder doesn't help if the boat is headed in the wrong direction.When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?

… 20 years?It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.This is where working harder meets working smarter.In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

After Party

3 Sets
15 Empty bar curls
15 Empty bar reverse curls
15 Empty bar strict press
15 Empty bar bent row

Have questions?

Reach out!

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