Row, Step Overs, and Wall Walks
Monday, September 21st, 2026
Mixed Modal//AMRAP//24 min
Rx
4 Rounds AMRAP 4 25/20 Calorie Row 20 Single-Dumbbell Box Step Overs (50/35 to 24/20 in) Max Wall Walks Rest 2 Minutes Between Rounds
Level 2
20/16 Calorie Row Dumbbell: 40/30
Level 1
15/12 Calorie Row Dumbbell: 30/15
Goal: Build repeatable rowing power, unilateral leg stamina, and pressing endurance across four intervals.
Stimulus: Push each four-minute interval at a strong but repeatable pace. Choose a step-over load that allows steady movement and leave enough shoulder capacity for consistent wall walks.
Movements
rowsingle-dumbbell-box-step-overwall-walk
Equipment
rowerdumbbellboxwall