Dumbbell Box Step Ups, Box Jumps, and DB Thrusters

The goal for today’s workout is to finish in under 10 minutes and no longer than 15 minutes. Keep the dumbbell box step-ups to big sets of around 10. The 40 box jumps should be a smooth and steady pace with a step down each rep. The dumbbell thrusters at the end are a gut check. Start with a minimum set of 10 reps and manage from there with the remaining reps. Modify accordingly to meet the intended stimulus.

Warm-up | 6:00

Funnel Tag Game

6 rounds of 25 seconds

Instructions: Members of the class form a huddle and spins around. One person is left outside of the huddle (the tagger). The person outside of the huddle has 25 seconds to tag a selected person in the huddle. If the tagger tags the selected person with he 25 seconds, every person in the huddle has penalties (as shown below). If the tagger fails to tag the selected person within the 25 seconds, the tagger has penalties (as shown below). Let's have fun with this one!

Penalties:

Rounds 1 and 4: 10 dumbbell box step-ups (light weight)

Rounds 2 and 5: 10 box jumps

Rounds 3 and 6: 10 dumbbell thrusters (light weight)

Tech | 2:00

Demo: DB box step ups, box jumps, and DB thrusters

The Box Step Up

The Box Jump

The Dumbbell Thruster

Beating Box Jump Fear Article

Specific Warm-up | 9:00

DB Box Step Ups | 3:00

On a 3:00 running clock:

Perform 3-5 DB box step ups building to workout weight and box height

Box Jumps | 3:00

On a 3:00 running clock:

Perform 3-5 box jumps building to workout box height

Dumbbell Thrusters | 3:00

On a 3:00 running clock:

Perform 3-5 DB thrusters building to workout weight

WOD | TC: 15:00

RX:

For time:

50 dumbbell box step-ups

40 box jumps

30 dumbbell thrusters

♀ 20-inch box and 35-lb dumbbells

♂ 24-inch box and 50-lb dumbbells

Intermediate option:

For time:

50 dumbbell box step-ups

40 box jumps

30 dumbbell thrusters

♀ 20-inch box and 20-lb dumbbells

♂ 24-inch box and 35-lb dumbbells

Beginner option:

For time:

30 dumbbell box step-ups

25 box jumps

20 dumbbell thrusters

♀ 12-inch box and 10-lb dumbbells

♂ 20-inch box and 15-lb dumbbells

Skill of the Month Finisher | 4:00

8 rounds of 20s ON 10s OFF of:

Tabata Alternating Lunge Steps with Plate Overhead (10#/15#)

Cooldown | 5:00

Scorpion stretch

Couch stretch

Pigeon pose

Figure 4s/hip crossover

Down dog stretch

Enjoy!