Rep The SetBox Step-Ups: pace by band
The grinder’s alternative to box jumps: no flight, no achilles gamble, one leg doing all the work at a time. Step-ups pace steadily and punish unevenness; alternating legs keeps the cost balanced, leading with one leg loads it double. Weighted step-ups drift toward the slow class in feel if not in pricing.
The numbers
Box Step-Ups is classed moderate (the baseline: one honest loaded or jumped rep at a working cadence), which puts a 1x multiplier on the base rep rate. That works out to:
| Band | Seconds per rep | Reps per minute | 10 reps | 20 reps | 30 reps | 50 reps |
|---|---|---|---|---|---|---|
| Beginner | 3.00 | 20 | 0:30 | 1:00 | 1:30 | 2:30 |
| Advanced | 2.40 | 25 | 0:24 | 0:48 | 1:12 | 2:00 |
| Elite | 2.00 | 30 | 0:20 | 0:40 | 1:00 | 1:40 |
A band is a pace, not a verdict: finishing at the Advanced line means you moved at that rate on that day. The rates and the class come from the same published config the Rep The Set app computes with, fetched live, so this page and the app cannot disagree.
Use it
Sketch a whole workout with box step-ups in the band calculator, or read how the difficulty bands are calculated for the arithmetic behind these numbers.