21-15-9 reps for time of:
Dumbbell box step-overs
Chest-to-bar pull-ups
♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 20-inch box
Post time to the comments.
Stimulus and Strategy:
Today, you'll take on a grippy workout that will challenge you to be smart about breaks, while still pushing intensity. Choose a load that allows you to continue moving with minimal breaks on the dumbbell box step-overs. Plan to hold the dumbbells at your sides in a farmers-carry position. Scale the pull-ups as needed for you to complete the reps in 1-3 sets each round. The descending rep scheme should allow you to keep the intensity up even as your grip and shoulders fatigue.
Intermediate option / 21-15-9 reps for time of:
Dumbbell box step-overs
Pull-ups
♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box
Beginner option / 21-15-9 reps for time of:
Dumbbell box step-overs
Jumping pull-ups
♀ 15-lb dumbbells and a 12-inch box
♂ 25-lb dumbbells and a 12-inch box