20-15-10-5 bucket carry step ups (per side) box jumps
Instructions: Rep scheme will go 40 bucket carry step ups (20 per side), 20 box jumps, 30 bucket carry step ups (15 per side), 15 box jumps… down through 5. For the bucket carry step ups, step up to the top of a box while holding a bucket. You’ll step up with your left leg, up with your right leg, making sure you get full hip extension while on top of the box. Then step down with left, and down with right. That is one rep. You can switch back and forth between left and right either every rep, every 5, every 10, etc.
Bucket weight, and box height is up to you, and is more determined by how much you can safely step up with, vs what you need for strengthening your grip. Use the same height box for box jumps. Jump with two feet up on to the top of the box. Stand up tall to get full hip extension. Jump or step down.
To Make More Difficult: You can make it more difficult by adding weight, increasing the height of the box, OR make it a full workout and go back up the ladder (after the round of 5/5, you’ll go back to 10/10… and up through 20.
Scaling: Everyone should be able to do a step up, even if onto the height of a literal step. Carry a bucket in your arms, and adjust the weight as necessary. To scale box jumps, step down vs jumping down, or instead of jumping to the top of the box, do non weighted step ups. (In that instance, it would go 40 bucket carry step ups, 40 bodyweight step ups, 30 bucket carry step ups, 30 bodyweight step ups… etc.).