20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
♀ 35-lb DBs and 16-in box
♂ 50-lb DBs and 20-in box
Post push press reps completed each round to comments.
Compare to 200324.
Scaling:
Choose weights for the step-ups that allow you to complete the reps in 1 minute or less. Beginner-level athletes can reduce the number of rounds.
Intermediate Option:
Five 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
♀ 30-lb DBs and 16-in box
♂ 40-lb DBs and 20-in box
Beginner Option:
Three 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
♀ 10-lb DBs and 8-in box
♂ 15-lb DBs and 10-in box
Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.
Scaling:
Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.
Intermediate Option:
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders
♀ 25-lb. DBs, 15-in. box
♂ 35-lb. DBs, 20-in. box
Beginner Option:
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders