Single leg strength, pull ups, and Devils!


*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 400m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


Single leg work: 

2 Rounds of:

  • 12 Single Leg RDLs each leg
  • 12 Bulgarian Split Squats each leg

*Rest 60 seconds after both movements are complete

*Pick a weight you could do 15 reps of each while fresh, should have 2-3 reps in reserve


For Time!

9-6-3 of:

  • Strict pull-ups
  • Devils Presses (25/35)

15-12-9 of:

  • Kipping pull-ups
  • Devils presses (25/35)


Stimulus Goal:

Why Do This Workout?  The single leg exercises will help with your balance as well as strengthening your legs in a way to balance any imbalances you may have in your lower body strength development.  After the single leg strength work, the functional fitness workout of pull ups and devil’s presses will help increase your upper body strength and functional work capacity.  This is the kind of workout that will make you a better fire fighter, or worker in any other venture you do!

Duration and Feel: The strength work is supposed to be heavy enough to need some rest.  Make sure you grab weight that are heavy enough to require 60 sec rest after each set.  As for the pullups and Devil’s presses workout, the entire workout should take between 9 and 13 minutes.  You should be able to do the devil presses unbroken for the 9-6-3, but you will likely need to split them up for the 15-12-9.  The strict pull ups can be split up into 2 sets for the 9-6, and the kipping pull ups can be broken up for the 15-12, but no more than 3 sets.

Specific warm-up focus: Warm up the lats with some scap pull ups, scap push ups, active shoulders! Make sure the posterior chain is warmed up for the devil’s presses too.

Scaling Options: Lighter weight on DBs for devil’s presses.  Strict pull ups to banded strict pull ups to ring rows.  Kipping pull ups to jumping pull ups to ring rows.



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