Workout
4 rounds for time:
12 bodyweight box step-ups
10 dual dumbbell thrusters
8 burpees
50/35 lb dumbbells per hand + 20-inch box
What’s up, athlete! This one looks simple on paper, and that is exactly why people get in trouble. You see step-ups, thrusters, burpees, and your brain says, “Cool, I’m going to send it.” Don’t do that. This workout is all about staying smooth enough on the step-ups and burpees so the thrusters never turn into a total disaster.
Warm-up
Start with easy box step-ups to get the knees and hips warm. Then hit a few goblet squats, bootstrappers, and light dumbbell front squats. Finish with 2 short practice rounds of 4 step-ups, 4 light thrusters, 4 burpees.
Stimulus
Leg fatigue, breathing under pressure, and repeatable rounds.
Strategy
The step-ups are your built-in chance to breathe. Don’t rush them so much that you get sloppy. The thrusters are where the workout gets real, so fight to keep those unbroken for as long as possible. Burpees should be steady – always go out slower than you actually think.
Top tips
- Keep your feet planted on the thrusters and stay stacked overhead.
- Stand all the way up on the step-ups. Don’t get no-repped in your own gym.
- On burpees, think chest down, quick feet up, small jump.
Goal
Move like a machine. No big breaks. No panic. Just keep cycling. Keep moving.