Devil’s Playground

Location:

“Seiferling Law Field”
Szumigalski (Industrial) Park
Alberta Ave.
Between 38 St. E and 36 St. E

INDIV. WORKOUT
15-12-9
Devil Press
DB Box Step-Overs

TEAM WORKOUT
21-15-9
Devil Press
DB Box Step-Overs

TIME CAP: 10 min

 

INDIVIDUALS

- Start at the start line with DBs on the ground in front of the Athlete.
- On 3, 2, 1, GO! Athletes will start into their first set of 21 Devil Press.
- Upon completing all 21 Devil Press they will then carry the DBs to their box (at the other end of the field) and proceed to do 21 DB Box Step-Overs.
- Once completed they will then carry the DBs to the middle line where they will complete their 15 Devil Press.
- Upon completing the 15 Devil Press they will then carry the DBs back to the box to complete the 15 DB Box Step-Overs.
- Once Completed they will then carry the DBS to the closest line where they will complete their 9 Devil Press.
- Upon completing the 9 Devil Press they will then carry the DBs back to the box to complete the 9 DB Box Step-Overs.
- After completing their 9 DB Box Step-Overs they will run back to the start line CARRYING THE DBs WITH THE ALL THE WAY TO THE FINISH LINE!

TEAMS

- As a rule through the entire workout only one partner working at a time, and you may switch partners whenever you like.
- Both Athletes will start at the start line with one set of DBs on the ground in front of them.
- On 3, 2, 1, GO! ONE Athletes will start into the first set of 21 Devil Press, switching between the two partners as many or as few times as they like.
- Upon completing all 21 Devil Press ONE Athlete will then carry BOTH DBs to their box (at the other end of the field) and proceed to do 21 DB Box Step-Overs. Again the two athletes can share these reps in any rep scheme they choose.
- Once completed ONE Athlete will then carry BOTH DBs to the middle line where they will complete their 15 Devil Press, switching whenever they like.
- Upon completing the 15 Devil Press ONE Athlete will then carry BOTH DBs back to the box to complete the 15 DB Box Step-Overs, switching whenever they like.
- Once Completed ONE Athlete will then carry BOTH DBs to the closest line where they will complete their 9 Devil Press, switching whenever they like.
- Upon completing the 9 Devil Press ONE Athlete will then carry BOTH DBs back to the box to complete the 9 DB Box Step-Overs, switching whenever they like.
- After completing their 9 DB Box Step-Overs One AThlete will run back to the start line (now the finish line) CARRYING BOTH DBs WITH THE ALL THE WAY TO THE FINISH LINE! The other partner must also run back to the finish line, as time will be called when both Athletes AND BOTH DBs have COMPLETELY crossed the finish line.

 
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Weights and Box Heights per Division
M/F

Elite - 50/35 - 24/18
Masers Elite - 50/35 - 24/18
Teen - 45/30 - 24/18
Rxd Teams - 50/35 - 24/18
Open Teams - 45/30 -24/18
Beginner Teams - 35/25 - 18/12
Masters 1 Teams - 45/30 - 24/18
Masters 2 Teams - 35/25 - 18/12