Monday January 31st
22.01.31
INTENDED STIMULUS
Finish the step-ups in less than 1:15.
10+ push presses each round.
Push the intensity from start to finish.
Short, strategic breaks to save the shoulders and grip.
RX
5 x 2:00 rounds:
20 DB box step-ups (50/35) (20/18)
Max reps of DB push presses
– Rest 2:00 between rounds
LEVEL 2
5 x 2:00 rounds:
20 DB box step-ups (40/25 lb) (20/18)
Max reps of DB push presses
– Rest 2:00 between rounds
LEVEL 1
5 x 2:00 rounds:
20 DB box step-ups (25/15)(18/14)
Max reps of DB push presses
– Rest 2:00 between rounds
SKILL WORK
4 sets for reps:
:20 plate hops (45)
– Rest :40
– Focus on fast feet and getting as many reps as possible.
STRETCHING
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts
WHITE BOARD BRIEF
Target | 10+ reps each round
The week starts with 5 rounds of weighted interval work that is challenging on the shoulders, legs, and grip. Both the step-ups and the push presses use the legs and shoulders simultaneously, so the push presses will feel significantly harder after the step-ups.
The workout has 100 step-ups with a dumbbell held in each hand. We need to to be able to finish these before the 1:15 mark. This allows for a short rest before picking up the DB for 1-2 sets.
The goal is to sprint through the step-ups and have as much time as possible to accumulate reps on the push presses. Because there’s 2:00 of rest between rounds, push the pace and sprint each round. We’d rather you start strong, put reps in the bank, and potentially slow down than move at a steadier pace and get fewer reps.
We’re looking for at least 10 reps each round, so load should be scaled to finish the step-ups with ample time for push presses. Athletes should be able to hang on to the DBs for large sets when going overhead.
