Workout 15772

Created: January 26, 2026

Description:

21-15-9 reps for time of:
Dumbbell box step overs
Chest to bar pull ups

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 20-inch box
Stimulus and Strategy:
Today, you'll take on a grippy workout that will challenge you to be smart about breaks, while still pushing intensity. Choose a load that allows you to continue moving with minimal breaks on the dumbbell box step overs. Plan to hold the dumbbells at your sides in a farmers carry position. Scale the pull ups as needed for you to complete the reps in 1-3 sets each round. The descending rep scheme should allow you to keep the intensity up even as your grip and shoulders fatigue.
Intermediate option:
21-15-9 reps for time of:
Dumbbell box step overs
Pull ups

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box
Beginner option:
21-15-9 reps for time of:
Dumbbell box step overs
Jumping pull ups

♀ 15-lb dumbbells and a 12-inch box
♂ 25-lb dumbbells and a 12-inch box
Resources:
The Dumbbell Box Step-Over
The Kipping Chest to-Bar Pull-Up
The Kipping Pull-Up
Jumping Pull-Up Progression
Find a gym near you:
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Number of Times Completed: 0