Dumbbell Bulgarian Split Squat, Box Step-Over, Devil's Press, and Clean and Jerk
Wednesday, November 4th, 2026
Strength + Metcon//Chipper
Rx
Strength Dumbbell Bulgarian Split Squats 3 sets of 8 each leg For Time 50 Double-Dumbbell Box Step-Overs 50 Devil's Presses 50 Double-Dumbbell Box Step-Overs 50 Double-Dumbbell Clean and Jerks
Level 2
35 reps of each movement Use a moderate dumbbell load
Level 1
25 reps of each movement Single-dumbbell Box Step-Overs Single-dumbbell Devil's Presses Single-dumbbell Clean and Jerks
Goal: Build unilateral leg strength, then develop full-body dumbbell stamina through a long chipper.
Stimulus: Use controlled split-squat reps and a dumbbell load that supports small, repeatable sets throughout the chipper. Avoid early failure on the devil's presses and clean and jerks.
Movements
dumbbell-bulgarian-split-squatdouble-dumbbell-box-step-overdevils-pressdouble-dumbbell-clean-and-jerk
Equipment
dumbbellbox