2025-01-11

"Cruella De Vil"25 min

For Time:
600 Meter Double Dumbbell Farmer's Carry
30 Devil Press
2,000/1,800 Meter Row

Dumbbells: 50 / 35 lbs

* Partition However

Time Cap: 25 Minutes

SEE SUBSTITUTIONS FOR TEAM VERSION

Stimulus

Overview: Partition the full workout however you would like. You will maximize this workout by transitioning once you begin to feel fatigue building up (slow reps, burning legs, or labored breathing).
Devil Press: Use two dumbbells. Choose a dumbbell weight that allows you to complete at least 6 devil presses on the minute (1 rep every 10 seconds).
Farmer's Carry: Use two dumbbells held at the sides. The weight for the farmer's carry should be something you can carry for 100+ meters unbroken.
Target Score: 18-25 Minutes
Stimulus: Lactate Threshold [RPE 5-6]
Score: Time

Strategy

Some partition options include:

10 Rounds:
60m Farmer's Carry
3 Devil Press
200/180m Row

5 Rounds:
120m Farmer's Carry
6 Devil Press
400/360m Row

3 Rounds:
200m Farmer's Carry
10 Devil Press
667/600m Row

Partition the carry and devil press and then leave the entire row for the end.
Complete the entire carry as a buy-in, then partition the devil press and row.

Substitutions

FARMER’S CARRY

Reduce Loading
Reduce Distance
Sub Kettlebells or Plates
5:00 Farmer’s Hold
2x Distance Shuttle Runs

DEVIL PRESS

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

2,000/1,800 METER ROW

10:00 Time Cap
1,600/1,440m Ski
100/80 Calorie Echo Bike
4,000/3,600m Bike Erg
1,600m Run
8:00 Moderate Effort on Treadmill/Runner

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TEAM VERSION:
4 Rounds For Time:
P1: 500/450 Meter Row
P2: 200 Meter Farmer's Carry
P2: 500/450 Meter Row
P1: 200 Meter Farmer's Carry
Together: 16 Synchro Single-Arm Devil Press

Dumbbells: 35 / 25 lb

Time Cap: 30 Minutes

* Notes: The row and carry are designed to take around the same time (2:00-2:30). Partners switch stations upon completion of both distances. Once each partner has completed a carry and row, move to the synchro single-arm devil presses. Synchronize at the bottom of each rep. Alternate arms however you would like.
* Target Score: 20-28 Minutes
* Stimulus: Lactate Threshold [RPE 5-6]
* Score: Time

Movement prep

200m Row
4 Devil Press
100m Farmer’s Carry
4 Devil Press
200m Row