AMRAPMetcon35:00
Solar Box Step-Up Lockdown
Weightlifting
Solo
Workout Details
AMRAP
35:00
35 Minute AMRAP:
Box Step-Up
↳ 45/35 lbs (20/16 kg)
20" box
Original WOD
35 Minute AMRAP: Box Step-Ups (45/35 lb Ruck to a 20" box)
Coaching Tips
Strategy
- 1Pace yourself throughout the 35 minutes; it's easy to start too fast and fatigue early.
- 2Aim to keep your movements smooth and controlled, especially when stepping up and down to avoid injury.
- 3If you're struggling to maintain pace, consider taking a brief pause at the top of the box to recover before stepping down.
- 4Focus on using the legs to push through the heel, not the toes, to engage the glutes more effectively.
- 5Keep your core engaged throughout the movement to maintain balance and stability.
Safety Considerations
Technical Focus
Ensure full extension at the top of the step.
Recommended Warm-Up
General Warm-Up: 1 Round of
- 250m Rowing(Moderate intensity.)
Mobility: 1 Round of
- 5-10 each side Hip Flexor Stretch
- 10 each direction Ankle Circles
- 5-10 each side Quad Stretch
Activation: 2 Rounds of
2 rounds- 5-8 each leg Box Step-Up (Bodyweight)(Focus on form.)
- 10-15 Bodyweight Squats(Keep chest up.)
Scaling Options
Intermediate
Reduce ruck weight to 35 lbs for males and 25 lbs for females.
- 1
box step up
Modify ruck weight.
Weight: 35/25 lbs (15.88/11.34 kg)
Scaled
Reduce ruck weight to 20 lbs for males and 15 lbs for females, or perform step-ups without any weight if necessary.
- 1
box step up
Perform bodyweight step-ups.
Weight: 20/15 lbs (9.07/6.8 kg)