Devil Press Repeatable AMRAP
devil press wod
AMRAP 12
6 devil presses
8 controlled air squats
Keep every round within a consistent pace
Kettlebell
Devil Press — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The devil press is a high-output dumbbell conditioning movement that blends a burpee with a double-dumbbell snatch from the floor to overhead. It is brutally effective because it loads the upper body, trunk, and lungs at the same time, making it a common choice in CrossFit conditioning and functional fitness race prep. Devil presses reward efficiency: the best athletes keep the dumbbells close, use the hips aggressively, and avoid pausing between the floor phase and the overhead finish.
Quick answer
The devil press is a high-output dumbbell conditioning movement that blends a burpee with a double-dumbbell snatch from the floor to overhead. Use repeatable sets of Devil Press and scale before breathing speed causes range of motion or control to disappear.
Curated demonstration
Watch Devil Press Technique
Press play to watch the movement here without leaving the guide.
How To | Perform Devils Press - With Efficiency & Good Mechanics
Mayhem Athlete · reviewed 2026-08-06
Muscles Worked
ShouldersTricepsChestCoreGlutesHamstrings
Equipment
Dumbbells
Best For, Avoid If, and Scaling
| Best for | Devil Press conditioning when the goal is repeatable output through shoulders and triceps, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Devil Press if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: muscling the dumbbells overhead instead of using hip drive. |
| Scaling | Single-dumbbell devil press, lighter dumbbells, or burpee + DB clean separately. |
How to Do the Devil Press
1
Start with both dumbbells on the floor just outside the feet.
2
Drop into a burpee with hands on the dumbbells and chest to the floor.
3
Jump or step feet back underneath the hips.
4
Use a powerful hip extension to move both dumbbells overhead in one motion.
5
Finish at full lockout with the ribs down and weights stable overhead.
Common Mistakes
✕
Muscling the dumbbells overhead instead of using hip drive.
✕
Letting the weights drift too far away from the body.
✕
Collapsing the trunk at the overhead finish.
Coaching Tips
✓
Think of the lift as a dumbbell snatch immediately after the burpee, not two separate exercises.
✓
Step back and step up if you need pacing control in longer workouts.
Scaling Options
Easier / Beginner
Single-dumbbell devil press, lighter dumbbells, or burpee + DB clean separately.
Harder / Advanced
Heavier dumbbells, alternating devil presses, or deficit burpee entries.
Training Examples
Train Devil Press with a Clear Purpose
Create a similar workout
Devil Press Conditioning Intervals
devil press conditioning
Every 3:00 x 6 rounds
6 devil presses
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
Is the devil press more like a burpee or a dumbbell snatch?
It is both, but efficient athletes treat the second half as an explosive hip-driven lift. If you separate the phases too much, the movement becomes dramatically more fatiguing.
Build It Into a Workout
Generate a WOD with Devil Press
Use the generator to turn this movement into a full session based on your level, equipment, and training goal. This is the fastest way to move from movement knowledge to real training.
Useful next steps
Related Exercises
Ready to put the Devil Press to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.