4 rounds for time of: 500-meter row
50 dumbbell box step-ups
♀ 15-lb dumbbells and 20-inch box
♂ 25-lb dumbbells and 24-inch box
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Scaling:
Today’s workout is a grind. Expect this effort to fall in the moderate-to-longer time domain with most around the 20-minute mark. The goal is to move at a pace on the rower that allows you to hang on to the dumbbells for all 50 reps of the step-ups. The dumbbell weight should be relatively light and begin to tax your grip around the 30- to 40-rep range. If you are having to put the dumbbells down multiple times in each set, the dumbbells are too heavy. If you want to make this workout “spicier,” pick up the pace on the rower.
Intermediate option / 4 rounds for time of:
500-meter row
50 dumbbell box step-ups
♀ 10-lb dumbbells and 20-inch box
♂ 15-lb dumbbells and 24-inch box
Beginner option / 3 rounds for time of:
300-meter row
30 box step-ups
♀ 20-inch box
♂ 24-inch box
Coaching cues:
To speed up cycle time on the box step-ups, whatever foot steps down last is the foot you should step-up with first on the next rep.