80 DB box step-ups (51/61 cm) (15/22.5 kg)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.

Goal & Intensity
-Build endurance and lower-body/core strength by combining skill work with heavy step-ups.
-The aim is to keep a steady pace and finish under 10 minutes.
-A mix of cardio demand from the double-unders and muscular stamina from the step-ups.
-The load should feel tough on the grip and legs, but reps must stay controlled.
-Keep your rope ready and dumbbells close to the box to minimize wasted time in transitions.
RPE: 8 – breathless and burning, but still able to maintain rhythm.
Why: This workout challenges skill, stamina, and strength at the same time – a great combo in the weekly picture because it blends explosiveness, control, and raw effort.