Workout 20029

Created: July 13, 2026

Description:

3 rounds for time of:
20 dumbbell box step ups
400-meter run
All movements should be done wearing a vest.

♀ 35-lb dumbbells, a 20-inch box, and a 14-lb vest
♂ 50-lb dumbbells, a 20-inch box, and a 20-lb vest
Stimulus and Strategy:
Today's workout is a grind with one reason to stop: grip fatigue. Choose a dumbbell loading that allows you to hang for larger sets with no more than two short breaks per round — advanced athletes should aim to go unbroken. The lower body redundancy makes this harder than it looks. Push the pace on the runs and aim to complete each one in 2:30 or faster.
Intermediate option:
3 rounds for time of:
20 dumbbell box step ups
400-meter run

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box
Beginner option:
3 rounds for time of:
20 box step ups
200-meter run

♀ 12-inch box
♂ 18-inch box
Resources:
The Dumbbell Box Step-Up
Running | Line Drills
Find a gym near you:
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Number of Times Completed: 0