"Step On It"
Duration: 30:00
For Time:
800 Meter Run
40 Sit-ups
20 Dumbbell Box Step-ups
Rest 3:00
600 Meter Run
30 Sit-ups
15 Dumbbell Box Step-ups
Rest 2:00
400 Meter Run
20 Sit-ups
10 Dumbbell Box Step-ups
Rest 1:00
200 Meter Run
10 Sit-ups
5 Dumbbell Box Step-ups
Dumbbells: 50 / 35 lbs
Box: (20”)
Time Cap: 30 Minutes
Score: Total Time (Including Rest)
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This descending rep scheme blends running, core, and unilateral leg strength. Each round gets shorter, challenging you to maintain (or even increase) intensity despite the shorter rest periods.
- Runs: The runs are designed to take about 4-3-2-1 minutes, respectively.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Dumbbell Box Step-ups: Hold two dumbbells at your sides (farmer's carry position) as you step onto the box. Alternate legs every rep. Must reach full lockout/extension of the hips/knees at the top of the box. Men and women use the same box height. Choose a weight that you can complete with no more than 1 break on the first two rounds.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 22-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Think of this as a descending interval workout. The runs and reps get shorter, so your intensity should build each round. You want to feel controlled early and fast late.
- Runs: Approach the first round at a smooth aerobic pace (around 80% effort). The second round should feel like controlled discomfort. Push the third run (closer to 90% effort). The final run should be near an all-out effort.
- Aim for unbroken sit-ups each round. Your heart rate will likely settle down a bit here.
- Step-ups: It might be hard to go unbroken on the first two rounds, but remember that you have rest coming. Focus on driving through your heel as you step onto the box.
SUBSTITUTIONS
[MEN] 800-600-400-200 METER RUN
- 4:00-3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner
- 1,000-750-500-250m Row
- 800-600-400-200m Ski
- 2,000-1,500-1,000-500m Bike Erg
- 50-36-25-12 Calorie Echo Bike
[WOMEN] 800-600-400-200 METER RUN
- 4:00-3:00-2:00-1:00 Moderate Efforts on Treadmill/Runner
- 900-675-450-225m Row
- 720-540-360-180m Ski
- 1,800-1,350-900-450m Bike Erg
- 40-30-20-10 Calorie Echo Bike
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
DUMBBELL BOX STEP-UPS
- Reduce Reps/Loading/Box Height
- Sub Kettlebells
- Dumbbell Forward/Reverse Lunges
- Barbell Front Rack Step-Ups, @weight(65/45)
- Goblet Squats
MOVEMENT PREP
400m Easy Run
Into...
2 Rounds:
10 Sit-ups
4 Box Step-ups
Into...
200m Hard Run