Strength
Box step ups
3 x 6/leg
Workout
12 min AMRAP
5 Curtis Ps (115/75)
200m run
**We last did the step ups nearly a month ago in sets of 8/leg. Maybe you can go heavier? Maybe you’re at the same weight. But stick to the same box height – likely 20″ or lower for everyone. Box should be about knee high. These should be performed as single leg step ups with the trail leg waiting until the plant leg is nearly at full extension before it joins it atop the box. Stop and read that last sentence again. That is the standard. Read it one more time so you know what exactly we’re looking for before you keep loading weight on the bar. Once you are meeting that standard, you stay at that same weight for all 3 sets of workout sets of 6 reps.
There are many variations to the Curtis P, and this is the one we do, and have been doing, over the past 7 years. Weight listed is Rx, but you should be able to go unbroken on all 5 reps. It doesn’t mean they have to be fast, but once the bar is off the ground, it should stay off until the reps are completed. Scale the weight appropriately, and aim for completing 5 full rounds within the time listed.