4 rounds for time of:
500-meter row
50 dumbbell box step-ups
♀ 15-lb dumbbells and 20-inch box
♂ 25-lb dumbbells and 24-inch box
Post time to comments.
Scaling:
Today’s workout is a grind. Expect this effort to fall in the moderate-to-longer time domain with most around the 20-minute mark. The goal is to move at a pace on the rower that allows you to hang on to the dumbbells for all 50 reps of the step-ups. The dumbbell weight should be relatively light and begin to tax your grip around the 30- to 40-rep range. If you are having to put the dumbbells down multiple times in each set, the dumbbells are too heavy. If you want to make this workout “spicier,” pick up the pace on the rower.
Intermediate option:
4 rounds for time of:
500-meter row
50 dumbbell box step-ups
♀ 10-lb dumbbells and 20-inch box
♂ 15-lb dumbbells and 24-inch box
Beginner option:
3 rounds for time of:
300-meter row
30 box step-ups
♀ 20-inch box
♂ 24-inch box
Coaching cues:
To speed up cycle time on the box step-ups, whatever foot steps down last is the foot you should step-up with first on the next rep.
Resources:
Rowing
Dumbbell Box Step-Up
The Box Step-Up
Find a gym near you:
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Comments on 241029
94 Comments
27:09 RX
M/41/5’9”/195#
M/50-54 🎅🏻
Intermediate. Second after Nicole rx
7:33, 8:15, 7:41, 6:54 -> 30:23
4 rounds in 24:04 f:
500-meter row
50 dumbbell box step-ups, 15#,20"
18:38, used 15lb and 20in box
M56/150
4 RFT-
400m "run"
50 box steps 20", 2 x 15# DB's
24:30
Rx.27:56
M/38/6’/173#
22:44 Rx
Rows: 2:00/2:01/2:02/2:00
Unbroken step-ups round one, one break in round two and two breaks in rounds three and four.
Deo gratias
22:59
21:26 21” box with 6kg dumbellls
20:25
Went 20" box and 20lb DBs
55M/70”/165
25:35
(2) 15# DB 24” box
Intermediate option:
4 rounds for time of:
500-meter row
50 dumbbell box step-ups
♀ 10-lb dumbbells and 20-inch box
28:33.43
M 50/180cm/77kg
25 SDHP, 24kg kb instead of row
otherwise as Rx
26:55
Do both feet need to be on top of box for rep or just hip and knee extension?
yes, both feet need to be on top of box for rep
19:55 Intermediate
Rx
21:45
broke at 30 in the last 2 step up sets
22:00
400m run
25lbs slam ball hold step ups
Intermediate - accidentally did 5 rounds
27:30
Day late but..58F, 38min, 15lb db's rd 1, 10lb rds 2-4.
Oops. I meant 34 mins!!
19:10
4 rounds for time of:
0.3 mile run
40 dumbbell box step-ups
20-lb dumbbells and 26-inch box
27:33, intermediate, 500m row and 40 reps w 2 x 25#db, 20" box
M 54/205/6’
Intermediate scale.
22:29.
Working out after dinner and a long day, it was everything I could do to stay moving. No rower, subbed with 40 DLHPs @95lbs, 24" box step ups with 25lb plates in hand.
26:28
tiempos de ronda
R1 | 06:53 |
R2 | 07:46 | +53 s
R3 | 07:23 | -23 s
R4 | 08:30 | +67 s
Ø 07:38
Tiempo restante: 00:01
30:33
4 rounds for time of:
50- SDHP 45 LBS
50 dumbbell box step-ups
Rx workout
32:17"
25lbs db
39:01
M/35/201#/6’1”
RX 23:59
M/51/225/5'11
Beginner: 12:13
Rx’d: 24:51
Awesome job brother!
12:59 w/ 15lb DBs
38yo 215lbs
25lb plates/ assault bike
4rds
500m bike 230-265watts
2rounds 24inch 50stepups
2rounds 20inch 50 stepups
19:41 legs were weak n wobbly lowered box, had no DBs or rower. Still a kick ass workout.
Matt
24:31
2 rounds + 400m
50# kb/40# dbs
Holly
RX
27:05
M/34/6'3"/195
22:16rx
500m row, 15lbs dumbbells, 21" box*
22:27
*Started at 24", couldn't keep pace. Also lost count!!! Did I only do 40 on last round???
(Doesn't matter. Saturday I climbed Old Rag in Shenandoah National Park: 9 miles RT loop, ~2500' elevation, of which ~1.5 mile / 800' is all boulder scramble to summit. That's my kind of Chad 1000x training.)
Warm up 10 min run 8min mile
Rep one
500m row 2:17
50 20" 12.5
Rep 2
500m row 2:17
50 20" 12.5
Rep 3
500m row 2:19
50 20" 12.5
Rep 4
500m row 2:19
50 20" 12.5
Cool down 5 min on eco bike
Tootal time on WOD 19:42 sec
My gym did not have 10lb dumbells in the cross fit section. Bit i did not have to split the 50 reps so i think ot was okay.
Rx 19:12
*1:57.6-1:56.5-1:55.3-1:54.2
*Unbroken Step-ups
Fantastic!
55 yo M/ 5'9"/152 lbs
33:50
25 lb dumbbells
24 inch box
23'26" with 10kg dumbbells.
Had time to think about the meaning of life during the BSUs 😅
Intermediate +
4 RFT:
500m Row
50 DB box step overs
25#, 20” box
22:05
28 mins with 12.5kg Db
18 inch - Box
Subbed to 4 RFT
500m row
30 kb swings, 44#
19:03
Rows in 2:05-2:09, 30-31 cals
kbs broken once each round
62/5’8”/155
Nice work!
Rx 32:34
♀ Rx
19:56
Aiming for sub 20; heard that squeak just under! I sense Chad coming up...
Wow! Fast!!!!
Fantastic work!
Awesome stuff! Hell yeah this was some Chad prep!
Intermediate and subbed 25 cal Assault bike for run.
27:29
Went out way too hot on the first assault bike set and too much breathing in between exercises. Unbroken for all BSUs. In hindsight I could have done it with 20s if not Rx but I decided on 15s after reading the scaling notes knowing that I would likely be able to hold on for every rep.
Agreed. I very briefly entertained 20#s, but after one warm up round, I was like, not today! Great job! That AB slays me.
I used your same rationale for scaling 👍🏼
Thanks! Favo, the AB and EB are the devil’s machines. Had my right elbow been up pulling like that I would have rowed.
25:54 Rx
And that was so very painful. My poor grip
M50/77/179
27:35
Rxd
28:22 rx (12 kg DBs)
first set of stepups unbroken, finished the first round in 6min.
forgot to post the bench wod yesterday:
5x 80 kg / 175 lbs
5x 85 kg / 185 lbs
3x 90 kg / 200 lbs
3x 95 kg / 210 lbs
3x 95 kg / 210 lbs
1x 100 kg / 220 lbs
1x 102 kg / 225 lbs
1x 100 kg / 220 lbs
1x 100 kg / 220 lbs
Very nice on both!
M- 53/ 5'7 / 220
Intermediate
500 m. Row/ 15#-50 alt. Box step-ups
rnd 1- 5:51, rnd 2- 7:09, rnd 3- 7:30, rnd 4- 7:21
Tot. 27:52
Nice job!
22:20 w 20lb dumbbells (didn’t have 25), and 24” box w/ assault bike instead of rower.
could have done the 25lb dumbbells if I’d had them I think.
Great work!
3 rounds for time of:
300-meter row
30 box step-ups
18" box
14:35
Great job!
23:36
Fantastic, per usual!
Love it here Favo! Keep it up!
Rx : 23:59
Great time @ Rx!
Rx 32:40
RXd at the Y.
25:55
way more of a grind than anticipated! BSU broken into 3 sets then 5 sets for the next 3 rounds. Grippy for sure.
Well done!
26:14
12kg dumbbells
4 rounds
Nicely done!
4 round of:
700 m top xt
50 box step-up 55 lb
Time 28’
Time 28’
4 round for time of:
- 50 SDHP@Kb 20kg (500m row)
- 50 DxKB12kg box step ups (50 dbs box step up)
Time: 31’38’’
18:58
Dang, Luis! Iron grip, springs AND wings 😆 Awesome work!
Cap 20’
3 rounds
As Rx’d M/43 26:10 - rarely have a seen the rower as an easy option. This was as much about mentally keeping going as it was physically. Brutal.
Way to push through. Nice job!
M/40/6’/90kg
25:26RX
Nice work!
Globo wod: if no box or equivelant platform is available sub bench step ups. Subs for rows are 400m runs or 25/28 calories assault or echo bike.