Warm Up:
On a 5:00 clock with a partner:
10 synchronized high knees in place
5 leg swings/ leg
10 synchronized walking lunges
5 upward dog or press-up stretches
5 synchronized step-ups (any height)
BENCHMARK WOD: CHAD
For time:
1,000 weighted box step-ups (35/45 lb) (20 in)
Intermediate:
For time:
1,000 weighted box step-ups (20/30 lb) (20 in)
Beginner:
For time:
500 unweighted box step-ups (20 in)
HOME WOD:
Equipment:
For time:
1,000 weighted box step-ups
♀ 35-lb pack, 20-in target
♂ 45-lb pack, 20-in target
Bodyweight:
For time:
1,000 weighted step-ups
Movement scaling options:
Weighted box step-ups: Reduce loading, reduce height, time-cap reps
Injured: 45:00 max distance row, bike, or ski
Cool down:
1 set:
2:00 foam roll quads
1:00 foam roll calf/side
1:00 figure-4 glute foam roll/side