5 RFT:

15 DB Deadlift 22.5/15kg

10 Jumping Lunges/leg

5 Devil's Press 15/10kg


RX men = 2x22.5 & 2x15kg dumbbells

RX women = 2x15kg & 2x10kg dumbbells

RX+ = 7 RFT and/or 22.5/15kg dumbbells for devil’s press



Dumbbell Deadlift:

Start position is feet set under your hips, hands just outside the hips, eyes downward, neutral spine, shoulders slightly in front of or over the dumbbells, arms straight and one head of each dumbbell on the floor. Lumbar curve maintained, hips and shoulders rise at the same rate until the dumbbells pass the knees, hips then open, and the dumbbells move over the middle of the foot, heels down. Complete at full standing position.


Start with feet under hips. Take a big lunge forward, don't let knee track over toe and bring back knee down to touch floor. If this is a jumping lunge then aggressively drive through both feet into a jump landing on the opposite legs ready for the next rep!

Devil's Press:

Start with the dumbbells on the ground. Perform a burpee (chest and thighs to floor) with the hands on the bells. From here step or jump the feet in. Pick the dumbbells up off of the ground (between the feet) with a flat back, heels down, bent knees, straight arms. Then using a swing between the legs in one fluid movement, bring the dumbbells overhead. Lock out arms overhead with the biceps by the ears. Keep the belly tight and . . .squeeze your bum!


Note the total time it takes for you to complete 5 rounds and then record your score on the Wodify App.

Hit the RX button if you complete the workout as written in the description, if not write the weight you used and any other scaling options.  If you completed either 7 rounds and/or you used 22.5kg (men) /15kg (women) weight for devil’s press, you can hit the RX+ button.


Goal: sub 12min

Top tips: Tips: Keep good positions – heels down and chest up – as you lower the weight back to the ground for the next rep