Monday, July 13

rx

3 rounds for time:
20 DB box step-ups (35/50 lb) (20/20 in)
400-m run
– Use two dumbbells.
– Wear a weight vest (14/20 lb).

Score: Total time

intermediate

3 rounds for time:
20 DB box step-ups (20/35 lb) (20/20 in)
400-m run
– Use two dumbbells.

Score: Total time

beginner

3 rounds for time:
20 box step-ups, unloaded (12/18 in)
200-m run

Score: Total time

Intended Stimulus

• 9:00-13:00.

• Challenging box step-up load; 1-2 short breaks.

• All run efforts in under 2:30; hard push in the final run to the finish line.

• Lower-body redundancy makes this workout more difficult than it seems.

Skill Work

Post-workout accessory
3 sets:
10 DB Bulgarian split squats, right
10 DB Bulgarian split squats, left
10 strict toes-to-bars
– Rest as needed to maintain quality movement.