Complete 3 rounds for time:

30 step down biceps curls 15/20 ea. (R+L=2)
330 rope jumps
30 step down OH press 15/20 ea. (R+L=2)
400 m run
30 step down OH triceps ext. 15/20 (R+L=2)
400 m row

Post time to comments.

Daily Extras

100 burpees for time.

Workout Notes:

The step down portion of this workout messes with your nervous system. 

Your nervous system prefers to do things in bundles using similar signals.  This workout puts the upper part of your body at complete odds with the lower. 

Ever rub your belly while patting your head?  It's THAT, only add weights and try not to crash!

When you step down from a 15" box, you lengthen the large muscles of the lower body.  This demands very specific input from your nervous system.  When you combine this with a shortening of the large muscles of the upper body, it requires an equal, but opposite input.  When you put the two demands together - in the same move - the benefits are unique.  

Albeit frustrating - at first.  Don't worry.  You'll get it.

This "great demand" on your nervous system requires more coordination, balance and accuracy vs. more "traditional" movements.  It also requires more focus on your part.  Add to this the value of an absolutely killer workout and you are walking away with some cool stuff (bruises are cool, right?) at the end of this one.  They are benefits you'll find NOWHERE else.


A motion was put forward decreeing that this mvmt sucks. Your vote?