Workout of the Day

1 minute of burpees
1 minute of weighted step ups (one dumbbell)
1 minute of devil presses
1 minute of rest

Then 2 minutes of each
Then 3 minutes of each

This is about 20 minutes of tough work, so save some gas in the tank for the later rounds; half the work is in the 3 minute intervals. Pick a dumbbell weight that you’re comfortable snatching, but make sure that you can also consistently do step ups without getting wobbly on the box. Add up all of your reps at the end of the workout.

standard: 35/20 lb DB, 20/12 inch box
rx and sport: 50/35 lb DB, 24/20 inch box
metcon: 3:00 on, 1:00 off, 6:00 on, 3:00 off, 9:00 on