150131 Saturday – “Two Step”

Box Steps Ups are considered Rx for todays workout. Most of the time this is NOT the case so take advantage of this. Once your jumps slow down switch to step ups to speed up your overall pace.


Mobility:  Hip Mobility.


Skill Practice Warm Up:  None.


Workout:  Front Squats

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” increasing weight each set)

Superset: None.


Metabolic Conditioning Workout: “Two Step” – As many rounds as possible in 6 minutes.

5 dumbbell hang squat cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

5 toes to bar

10 box jumps or step ups (Performance: 24″, Athletic*: 20″, Health: 12″)

Scaling Guide:  3 – 6 rounds.

Coaching Tips: Both box jumps and step ups are considered Rx.

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  New Workout!


 Optional Cash-out: 4 minute row.

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