Guest Programmer – Christian Harris
June 24-July 7, 2024
For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters
♀ 20-inch box and 35-lb dumbbells
♂ 24-inch box and 50-lb dumbbells
Scaling:
The goal for today’s workout is to finish in under 8 minutes. Keep the dumbbell box step-ups to big sets of around 10. The 40 box jumps should be a smooth and steady pace with a step down each rep. The dumbbell thrusters at the end are a gut check. Start with a minimum set of 10 reps and manage from there with the remaining reps. Modify accordingly to meet the intended stimulus.
Intermediate option:
For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters
♀ 20-inch box and 20-lb dumbbells
♂ 24-inch box and 35-lb dumbbells
Beginner option:
For time:
30 dumbbell box step-ups
25 box jumps
20 dumbbell thrusters
♀ 12-inch box and 10-lb dumbbells
♂ 20-inch box and 15-lb dumbbells
Coaching Cues:
If you notice you land excessively low during box jumps, think about pushing your feet harder into the floor as you jump, and visualize getting your hips higher above the box at the peak of your jump. If you find yourself clipping your toes on the edge or stomping down against the box, keep pulling your legs up toward your body until you land on top.
Resources:
The Box Step-up
The Box Jump
The Dumbbell Thruster
Beating Box Jump Fear
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