Dumbbell Z-Press, Kettlebell Swing, and Kettlebell Box Step-Up
Tuesday, October 20th, 2026
Strength + Metcon//AMRAP//15 min
Rx
Strength 4 Sets 6-8 Alternating Dumbbell Z-Presses, Each Arm AMRAP 15 15 Kettlebell Swings (53/35) 20 Alternating Kettlebell Box Step-Ups (53/35) to 20 Inches
Level 2
Kettlebell: 45/26
Level 1
Kettlebell: 35/18 Box: 16 inches
Goal: Build strict unilateral overhead strength, then train steady posterior-chain and single-leg stamina.
Stimulus: Keep the Z-press controlled with no help from the legs. Choose a kettlebell and box height that allow consistent swings and alternating step-ups for the full 15 minutes without extended rest.
Movements
alternating-dumbbell-z-presskettlebell-swingkettlebell-box-step-up
Equipment
dumbbellkettlebellbox