In Gym:
as many repetitions as possible in 12 minutes:
10x step-up @ 50/35-lbs., 24/20″ platform
25x double under
20x step-up
50x double under
30x step-up
75x double under…
…continue adding 10 step-ups and 25 double unders each round until the time is over.
then, three rounds for quality, rest amply between rounds:
1-minute handstand hold
15-25x pike-up/v-up
At Home:
In Gym:
as many repetitions as possible in 12 minutes:
10x weighted lunge –or– 20x lunge
50x elevated toe tap
20x weighted lunge –or– 40x lunge
100x elevated toe tap
30x weighted lunge –or– 60x lunge
150x elevated toe tap…
…continue adding 10 weighted lunge/20 lunge and 50 elevated toe tap each round until the time is over.
then, three rounds for quality, rest amply between rounds:
1-minute handstand –or– 30-second hollow hold
15-25x pike-up/v-up
—MPH Outside The Box Scores—
Nick J.: Total reps: 100 weighted lunges @ 50lbs, 500 elevated toe taps.
Lisa C.: 13/60 lunge (15-lb. dbs, 1/2 high elevated toe tap)
—MPH Inside The Box Scores—
Anu B.: 74 or 75 du, 20-lbs.
Borja G.: 1 of 50 step-up, 50-lbs.
Tucker H.: 16 of 40 step-up, 50-lbs.
Daniel H.: 34 of 40 step-up, 11 du, 45-lbs., 30-45-60 second du attempts
Kinjal P.: 40 of 40 step-up, 30-lbs., single unders
Michael B.: 40 of 40 step-up, 110 du, 45-lbs.
Andy G.: 12 of 100 dus, 40-lbs.
Anna G.: 13 of 50 step-ups, 37 dus, 25-lbs.
Brittany C.: 38 of 40 step-ups, 15-lbs., single unders
Adrian P.: 30 of 30 step-ups, 35-lbs., 20″ box
Al C.: 30 of 40 step-ups, 50-lbs.
Jerry I.: 50 of 50 step-ups, no weight, 20″ box
Walt C.: 34 or 40 step-ups, 45-lbs.
Ben H.: 23 of 50 step-ups, 35 du, 45-lbs.
David C.: 7 of 50 step-ups, 35-lbs.
Ralph B.: 39 of 50 step-ups, 75 du, no weight
John N.: 40 of 40 step-ups, 75 du, 35-lbs.
Andrew B.: 34 of 40 step-ups, 35-lbs.,
Bobby H.: 40 of 40 step-ups, 88 du, 35-lbs.
Preetam B.: 20 of 40 step-ups, 25-lbs., single under
Luke B.: 32 of 40 step-ups, 45-lbs.
Michael Fo.: 15 of 50 step-ups, 40 du, 40-lbs.
Drew P.: 10 of 50 step-up, 35-lbs., air squat for double under @ 10-20-30…
Dave R.: 42 of 50 step-up, 50-lbs.
Jose R.: 30 of 100 du, 35-lbs.
Will O.: 50 of 100 du, 40-lbs.
Kate G.: 2 of 50 step-up, 35-lbs.
Jamaal T.: 75 of 100 single under, no weight on step-up, 20″, single under
Matt R.: 7 of 50 step-up, 35-lbs.
Andrew Z.: 11 of 50 step-up, 45-lbs.
Tara S.: 16 of 50 step-up, 35-lbs.
Melody F.: 27 of 50 step-up, 35-lbs.
Rich H.: 10 of 125 du, 50-lbs.
Sean Q.: 24 of 50 step-up, 50-lbs.
Peter T.: 40 of 40 step-up, 40-lbs.
Chris C.: 85 of 100 du, 45-lbs.
Amr M.: 10 of 50 step-up, single under, no weight on step-up, 20″
Sean G.: 39 of 50 step-up, 50-lbs.
Lily S.: 32 of 50 step-up, 80 du, 20-lbs.
Tommy H.: 3 of 50 step-up, 50-lbs.
Charlie K.: 74 of 100 du, 35-lbs.
Charlie S.: 36 of 50 step-up, 50-lbs.
Mike H.: 12 of 50 step-up, 40-lbs.
Brent H.: 20 of 50 step-up, 131 du, 25-lbs.
Terri A.: ,60 of 75 single,15-lbs.
Patrick J.: 35 of 40 step-up, 30-lbs.
John Sa.: 50 of 100 du, 40-lbs.