5 rounds for time of:
8 Alternating Single Dumbbell Box Step-ups, 50/35 lbs, 20/20 in
12 Alternating Dumbbell Snatches, 50/35 lbs
* Rest 30 secs
Intended Stimulus
✔ <15:00 (including rest).
✔ Grippy triplet.
✔ Loading for the dumbbells should be light-to-moderate. Box step-ups will be more challenging than the snatches.
✔ Aim to complete a single round in 2:30 or less.
Movement Scaling Options
Dumbbell box step-overs | Load, reps, height of the box, dumbbell lunge, box step-over (no dumbbells)
Dumbbell snatches | Load, reps, hang dumbbell snatch, dumbbell power clean (overhead limitation)
3 rounds for quality of:
25 GHD Sit-ups
Handstand Hold, 30 secs
Side Plank, L 30 secs/R 30 secs
– Prioritize technique over speed.
– Focus on extending the knees to initiate the sit-up; scale range of motion as needed, V-ups, or weighted Abmat situps.
– Perform side planks from the elbow; bend the knees to scale as needed.
– Reduce the difficulty of the handstand hold by reducing the time or performing a pike hold. If you want to increase the difficulty, perform a wall-facing handstand hold.
Stretching & Campfire
2 sets:
:30 cobra stretch
:30 elbow-to-instep/side
“Small daily choices add up—move your body, fuel it well, and the results will follow.”
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