2 rounds for time of:
20/25-calorie row*
30 single-leg squats
20/25-calorie row*
90 box step-ups
*Complete the calories on any machine.
♀ 20-inch box
♂ 24-inch box
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Stimulus and Strategy:
This workout will challenge endurance and lower-body stamina with a variety of unilateral movements. Expect the movement redundancy to lead to a substantial amount of lower-body muscular fatigue. On the rower, plan to move at a steady pace to complete each set in under 2 minutes. The single-leg squats will likely be the most demanding part of this workout. Expect the step-ups to be time-consuming. The goal is working at a consistent pace and trying to complete each set of 90 reps in under 4:30.
Intermediate option / 2 rounds for time of:
20/25-calorie row*
20 single-leg squats, hook behind the heel
20/25-calorie row*
90 box step-ups
*Complete the calories on any machine.
♀ 20-inch box
♂ 24-inch box
Beginner option / 2 rounds for reps of:
2-minute max-calorie row
2-minute max reverse lunges
2-minute max-calorie row
2-minute max box step-ups
Perform no more than 30 reverse lunges in each interval.
♀ 12-inch box
♂ 18-inch box