A workout involving dumbbell box step-overs and pull-ups is being highlighted, with a descending repetition scheme of 21-15-9. Participants are encouraged to post their completion times in the comments.
Workout Details
The primary workout consists of 21 repetitions, followed by 15, and then 9 of both dumbbell box step-overs and chest-to-bar pull-ups. Women are advised to use 35-lb dumbbells and a 20-inch box, while men should use 50-lb dumbbells and the same box height.
Scaling Options
The workout offers intermediate and beginner scaling options. The intermediate version maintains the 21-15-9 rep scheme with dumbbell box step-overs, but substitutes standard pull-ups. Women using this option should use 20-lb dumbbells and a 20-inch box, while men should use 35-lb dumbbells and a 20-inch box.
For beginners, the workout utilizes jumping pull-ups alongside dumbbell box step-overs, again following the 21-15-9 repetition pattern. Women are instructed to use 15-lb dumbbells and a 12-inch box, while men should use 25-lb dumbbells and a 12-inch box.
Strategy and Resources
The workout is described as “grippy,” suggesting a focus on grip strength. Participants are advised to select a dumbbell weight that allows for continuous movement with minimal breaks and to hold the dumbbells in a farmer’s carry position. Scaling pull-ups to complete reps in 1-3 sets per round is also recommended. Resources are provided for proper form, including links to demonstrations of the dumbbell box step-over, the kipping chest-to-bar pull-up, the kipping pull-up, and jumping pull-up progressions.
A map is available for locating gyms nearby.
Frequently Asked Questions
What is the primary goal of this workout?
The workout aims to challenge participants with a combination of strength and endurance, focusing on grip strength and intensity.
Are modifications available for different fitness levels?
Yes, the workout provides intermediate and beginner scaling options, adjusting the type of pull-up and the weight of the dumbbells.
Where can I find demonstrations of the exercises?
Links to videos demonstrating the dumbbell box step-over, chest-to-bar pull-up, kipping pull-up, and jumping pull-up progression are provided.
How might an individual’s prior experience with similar exercises influence their approach to this workout?
