Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)
♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box
Scaling:
Athletes of all levels should attempt to hold a consistent pace throughout today’s workout. Newer athletes can reduce the load or drop it entirely in order to keep moving.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)
♀ 20-lb DBs, 20-in box
♂ 30-lb DBs, 24-in box
Beginner Option:
4 rounds for time of:
20 box step-ups
20 walking lunges
40 sit-ups
Comments on 230420
82 Comments
CFWUx2 2*35step-ups*2
2r +10 reps
Scoot é uma referência como atleta e coach! #BRASIL !
3 rounds + 7 reps
4Rds + 13 reps (333 reps) RX
M/40/5’9”/195#
3 rounds plus 13 reps - Rx’d
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M/27/5'8"/175lb
CrossFit AFK
3+25 - Rx (Did not anchor feet. After fatigue set in I was managing 4s on the sit-ups. woof.)
4+15 rx
M/54/175/5'11"
Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)
20-lb DBs, 20-in box
3rds +38
Oops did the wtd walking lunge steps first each round: 2 full rounds plus legs+2 situp
All situps with dumbell handle directly under chin and dumbell on deltoids, other dumbell used as an anchor except on round 3, no time to setup. Rx’d except the order.
M/53
RXd.
2 rounds + 11 box step ups
Better I'll be to scale the dumbbells weight next time...
Scaled; no weight.
5 Rounds + 32 reps
Thanks for that inspirational video.
Score = 3RDs 4reps
Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
20 sit-ups
♂ 30-lb DBs, 20-in box
Did not want to do this workout. Hate box step ups and hate lunges. Did lateral step overs. Grip got really tired, Achilles is tired. Did 3 rounds with a little rest and just checked the box.
Scott seems like a great person and an inspiration to so many people. Thank you for the video.
4+12 reps
Rx - 3 rounds + 50 reps
Abs on fire
3+12 Rx
15kg dumbell
Failed on round six.
Totally 287 reps.
M/51/194/5’11”
3+53 Rx (except 20” box). Very grippy
4 Rounds RX
@ Crossfit Blackpool
M/37/6’/178#
3+29 Rx
Deo gratias
3 Rds + 16
20 min AMRAP
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single 20# dumbbell)
30-lb DBs, 16-in box
4 rounds + 40 reps
3+12. At home, used 25lb plates, 24” box.
M/48/5'8/#215
6+35_wearing #20 vest + partner style w/wife(bodyweight for her)
36 / M / 5'9" / 133lbs
Unweighted, 16" step-ups
3 rounds
20 step ups @ 24 inches & 20 lbs
20 walking lunges
40 sit-ups unweighted
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)
♀ 20-lb DBs
3 rounds + 11 reps
4+3 Rx
Rxd
2 + 20 lunges
As rx’d, 4 rounds.
One of those biphasic WOD – step-ups and lunges suck so bad, legs are shot. Heart rate normalizes during weighted sit-ups, but now the challenge is stamina. Hard to keep the dumbbell high on the chest for the whole movement. I let it come down on several reps, which probably makes the movement easier. Bit of a check-the-box WOD today. Day 3 of a pretty tough cycle for me, so glad for some rest tomorrow.
50m/5'10"/185
3 rounds + 56 reps
Rx 25# DBs and 20”box
those sit ups were spicy!
3 sets w 35lbs dumbbells
plus extra 1 set of box step ups
(I only had a 20inch box)
20 min
adjusted where I was holding the dumbbells because I was running out of grip strength - also not sure where to hold the dumbbell on sit ups(on the chest? Pressing it out? Keep it close, bar sticking out or across the chest or stomach?) I did a variety trying to nail down which was supposed to happen)
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)
♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box
3 + 68 RX
3+ 75
26lb KBs
20in box
M/54/72lbs/5’9’’
RX - Db's 16kg
3 rounds and 19 reps
Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups (barbells 30kg)
20 weighted lunges ( barbells 30kg)
40 weighted sit-ups (plates 10kg)
3 rounds+27 reps
30lb db's 24in box
3 round and 10 box set up l
I completed 2 Rounds + 20 Box Step ups + 16 Walking Lunges using 25 lb Dumbbells.
3+20 RX
Step ups got me. I’m too short and weak for them, lol
Women's Rx (sit-ups were butterfly AbMat)
5 rounds
Throttled back a bit today as tomorrow won't be a rest day - like I'm not going to do our Bullet Proof workout. Only meant to do 4 rounds, but when I finished 4 at 16:00 I said 'what the heck, try to get another one in'.
Great job. What’s the Bullet Proof?
My work does a workout every Friday (weather permitting as they’re always outside) and call it Bulletproof. The person who makes them sends out a general description on Thursday afternoons, but we don’t find out the details until Friday morning. I posted what we did this week to 230421.
Beginner Option:
4 rounds for time of:
20 box step-ups
20 walking lunges
40 crunches
3ish
3ish
4ish
4ish
Total of 14 ish
4 Rounds for Time
20 Step Ups (Bench)
20 Walking Lunges
40 GHD Sit Ups
13:27
20lb weight vest
4 rounds + 20 step ups
35# and 24”
3rds 57 reps
Those sit ups got me
Rx in hot sun, farmer's carry the entirety
3 rounds + 66 reps
Daughter (13)
Beginner, i.e no weight
3 rounds + 43 reps
Beginner: 14:55
20min AMRAP: 4rds + 48
20 DB Box Step-ups
20 DB Walking Lunges
40 DB Abmat Sit-ups
(30lbs/24”)
GWU: Spider-Man/Pigeon
2x 50’ Toy Soldiers/50’ High Knees/10 Hollow Rocks/10 SQT/50’ Walking Lunge
SPWU: Box Stepup practice and ^ wod weight
Walking Lunge ^ wod weight
Situp ^ wod weight
Cool Down: Gut Smash/Hamstrings
RX 2+70
weighted step ups are no bueno when your 255
3 rounds plus 42 reps RX 35lb dumbbells
Rx’d: 4 rds + 40 reps
Great work dude! That 4 extra inches and 10 extra pounds each DB makes a difference.
20 weighted box step ups, 20lb dumbbells
20 weighted lunge steps, 20lb dumbbells
40 knees to elbows, arm straps
4 + 12
Intermediate 22 lbs.
4 rounds and 20 DB Step ups + 20 weighted Lunges + 13 weighted Sit ups - hard and nice workout
Thanks a lot
M/39/72”/170
as rx 3 rds + 62 reps. Box step-ups were solid grunt work
Grunt work, indeed…
M/48/6'2"/185#
Scaled to 25# DB's the rest as rx'd...abmat situps unanchored with overhead DB touch to the ground
4 rds + 20 + 3
Scaled to:
25lb dumbbells and 20” box
5 rounds + 11 step-ups
legs are still smoked from Tuesday’s thrusters
Nice work. My legs were feeling it too.
SC 25#dbs...2+20/20/28
ROUND 1: (3:59)
ROUND 2: (9:36)
ROUND 3: (16:10)
ROUND 4: (20:00)
RXd.
4 rounds + 8 step ups.
quads started nice and tender from Tuesdays WOD. They felt better but grip strength forced the step ups to break into 10s, similar on the lunges. Sit-ups unanchored.
Solid work dude! I really wanted that fourth round but came up 18 shy. Those step-ups smoked my lungs and legs.
Scaled to 20# DBs and 20” box step ups. Anchored 20# sit-ups.
4 rounds + 10 step ups
Gonna be interesting to see how the quads and glutes feel tomorrow.
60/5’8”/155
4 rounds in 21ish min.
Used #30 DBs, decline bench #35 plate side SUs
Wife 4 rounds 24:52 #4 only on Lunges, 16” box, abmat
25lbs dumbbells, 22" box
3 rounds + 20 step-ups + 20 lunges = 280 reps
Should have gone lighter.
Beginner Option:
4 rounds for time of:
20 box step-ups
20 walking lunges
40 sit-ups
16:49
Write time also
Rohan, I just wanted to point out that there is no requirement to post a score or time. Some people post workout modifications/scales, others post times, and some post both. Everyone should just post what they are comfortable with. I'm sure there are lots of people who do these workouts and never post as well. To each their own. We are just here to support one another as an online community.
Rxd 2r+48
Big time scaled for my current fitness level
and to be able to function this weekend:)
20 step ups 12# kb's/20" box
20 lunges 12# kb's
30 abmat sit ups (1 rnd w/12# kb)
3 rnds plus 20 step ups/20 lunges in 17:28
m/53/175
10 kg (22 lbs) DBs
15 of the 40 sit-ups with DB held up high, the rest against the chest/belly.
4 rounds + 14 walking lunges
Beginner 3 plus 10 box
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Gymnastics and weightlifting. Squatting with unilateral loading, clearing an obstacle, open-chain (dumbbells), pulling from the hips, stamina playing factor in output
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
COORDINATION SCALE
AMRAP in 20 minutes of:
20 lunges
20 hollow rocks
20 box jumps
STAMINA SCALE
7 rounds, 1 minute at each station
SPEED SCALE
5 rounds as listed, rest as needed between exercises
MY STUFF
Did this as a team workout
GENERAL FEAR LEVEL: 7
Hey Chris...wanted to know that why do you share workout for speed stamina etc. As well beside this wod provided here?
Rohan, I believe Chris gets the CF.com workouts a few days early so he can help post some scaling options for the community. He's done a few different formats but he's offering a few tweaks to the posted workout for those interested in a slightly different stimulus. Steven Thunander also commonly posts Globo gym modifications or Bodyweight options. Others in the past have also posted suggested warm-ups or scaling options.
There is a wide range of people who post here, from those who have been doing Crossfit for 10+ years to those who started yesterday. Some are affiliate owners and coaches as well. All are welcome but obviously we all need and want different things so the scaling options help people adjust for their need/ability. I hope that makes sense.
Chris S. - feel free to chime in. I just thought I'd offer my opinion.
My bad I'm late to this. Great summary Steve. I just treat the scaling as a progression we can take to move us closer toward the gold standard the .com workout provides
Fantastic video. Thanks!