23.06.22

INTENDED STIMULUS

Begin the step-ups by 4:15 every round.

10+ step-ups/round.

Lower-body interference between the step-ups and the run.

Encourage loading that allows athletes to stand entirely on one leg at a time.

RX

Every 5:00 x 3 sets for reps:
800-m run
Max reps DB box step-ups (24/20 in) (50/35 lb)
– Use one DB.

LEVEL 2

Every 5:00 x 3 sets for reps:
800-m run
Max reps DB box step-ups (24/20 in) (35/25 lb)
– Use one DB.

LEVEL 1

Every 5:00 x 3 sets for reps:
600-m run
Max reps DB box step-ups (20/18 in) (20/15 lb)
– Use one DB.

SKILL WORK

Post-workout:
3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps

STRETCHING

2 sets:
1:00 foam roll quads
:45 foam roll glutes/side

WHITE BOARD BRIEF

Target reps | 10+ reps/round.

This workout is 3 step-up AMRAPs, each with an 800-m run buy-in.

Most of the time in this workout is spent on running, but the goal is to get as many step-ups as possible.

The intended stimulus is to complete 10-20 reps (or more) of step-ups/round. This means that the first step-up of each round needs to begin by 4:15 to have enough time for 10 reps.

If needed, scale the run distance to get to the DB in time. For those of you who know they’re close to that line, scale the run shorter and have more time for more step-ups.

The DB load should allow for a full step-up without the assistance of the trail leg. If that is a challenge, reduce the load.