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“Box Spring” CAL DBCJ DBSU (Time)

“Box Spring”

For Time:

75/50 Calorie Assault Bike/Ski/Row

40 Dumbbell Hang Clean and Jerks

50 Dumbbell Box Step-ups

40 Dumbbell Hang Clean and Jerks

75/50 Calorie Assault Bike/Ski/Row

27 min Time Cap

RX+-50/35#, 24/20″

RX -35/20#, 24/20″

50-59 -20/15#, 20/16″

60+ -15/10#, 11″

Basics-15 Cal Row, 10 CJ, 20 Step Ups, 10 CJ

Finishing out the week with a 5-station chipper workout

The intended time range of this “grunt work” style piece is between 18-25 minutes


We’ll use one dumbbell and alternate arms every 5 reps on this station

This should be a load that you can complete for 25+ reps unbroken when fresh

Within today’s workout, you should be able to complete at least sets of 10 before breaking


We’ll also use a single dumbbell for the step-up station

Alternate legs every rep for a total of 25 each side

Use a weight and height here that allows you to complete the 50 reps with 1-2 breaks when completely fresh

The front leg should fully extend before the other foot makes contact with the box

Take this into account when determining your weight and height for this movement