Devil's Fork

Session structure

After a warm up, complete 3 sets of 5 runs using the devil's fork drill (see below for explanation) with 30 s rest between runs and 3 minutes rest between sets. Each run should be performed at maximum effort.

Devil's fork drill
To complete a single run of this drill, starting from cone A, you should run to each cone in the following order (the dotted lines indicate the cones you run between, which form a pattern similar to a devil's fork):

A - B - C - B - A - B - D - B - A - B - E - B - A - B - A