2024-11-11

Overview:
⁃ Alternate legs every rep for a total of 1,000 reps or 500 each side.

⁃ If you don’t have a ruck sack, load a backpack with anything available to get to workout weight. You can also use a weighted vest.

⁃ Choose a loading that allows you to complete at least 15 reps in each minute.

⁃ We’ll have a chance to practice 1 minute of step-ups in the practice round. 15 reps should be very comfortable in this time frame to go as prescribed.

⁃ Adjust height, weight, and reps as needed.

⁃ Times will likely range between 45-70 minutes. We’ll time cap this workout at 70 minutes.

• Score Time to complete, add 1 second for each rep not complete

⁃ The approach here is simple: find a rhythm that you see yourself holding for 45+ minutes of work. It can be helpful to have a target number of step-ups to complete every minute.

⁃ For efficiency in this high-rep workout, the foot you step up to the box with should be the first foot off the box. This helps you quickly tap the opposite foot on the ground as you alternate legs.

⁃ To break up the monotony and keep working through smaller checkpoints, consider switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box. This essentially makes it 5-10 rotations around the box for 1,000 reps.

• Be consistent and stay engaged.
• Keep your mind focused on the hardships others have endured in their life so that you might have a better one.

1,000 STEP-UPS:
⁃ Reduce Reps
⁃ Reduce Height
⁃ Reduce Weight

• Reduce Time

⁃ 500 Walking Lunge Steps or 1 Mile Walking Lunge (No Weight)

TIME MODIFICATIONS:
AMRAP 30
AMRAP 20
AMRAP 10

REP MODIFICATIONS:
500 Reps
350 Reps
200 Reps

2 Rounds:
0:30 ankle stretch on box for each leg
0:30 quad stretch for each leg
20 unweighted step-ups

1 Minute of Step-ups at workout height & weight