5 ROUNDS - FOR TIME
20 Weighted Step Ups (10 Per leg)
10 Burpee Box Jump Overs
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
20 Mt. Climbers
Specific Warm Up
If you are doing lunges instead of box step ups today, you are already good to go. Just test the movement with some weight. There are various ways to hold your weight and, of course, the big decision is how much weight to add.
If you are doing box step ups, do a set of 6 with no weight to establish a good box height. Also you’ll need to decide on your foot pattern! There are several different ways to march up and down the box. After that, if you are going to add some weight, go ahead and do another test set of 6 reps to make sure you know how and where you are going to hold it.
Then, do 3 Burpees. Then, do 3 Box Jumps (or Power Jumps or Broad Jumps.) Then do 3 Burpee Box Jumps. Finally, do 3 burpee box jump OVERS.
Workout of the Day
5 ROUNDS - FOR TIME
20 Weighted Step Ups (10 Per leg)
Workout Notes
A simple couplet, For Time. I love it! This workout is 5 Rounds FOR TIME, which means we are going to try to get through it as quickly as possible while staying super safe. One round will be 20 step ups (10 per leg in whichever stepping pattern you prefer) and then 10 times you’ve got to get all the way down to the ground and then up and over to the other side of a box. Brutally simple!
Step Up Modifications
This is nothing more than a single leg squat! That means you can do any kind of Lunges, Split Squats, or Pistol Squats that you prefer. If you aren’t ready for single leg work, choose an Air Squats or Dumbbell Squat Variation and use that instead!
Burpee Modifications
The burpee part can become an 8 Count Body Builder or a Squat Thrust. The box jump part can become a Power Jump, a Broad Jump, or just a hop over a line on the ground, as shown in the box jump video!
Optional Accessory Work
3-4 Rounds
:30 Hollow Hold
:30 Arch Hold
~1:00 Rest
Cool Down
1-2min of Pigeon / Figure 4 on each side
1-2min of Happy Baby
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