For time:
50 box jumps
40-calorie Echo bike
30 deadlifts
40-calorie Echo bike
50 box jumps
♀ 155 lb and a 20-inch box
♂ 225 lb and a 24-inch box
Post time to comments.
Stimulus and Strategy:
Today’s workout is an upside-down pyramid — the reps go down and then back up to finish. Don’t let the first set of box jumps dictate the rest of the workout. In other words, you want to move at a pace that still allows you to push through the exercises that follow. Come out too hot, and this workout becomes a struggle really quickly. Manage your reps on the deadlifts to allow for short breaks between sets. Consider rep schemes like 10/8/7/5 or 8/7/5/5/5. Dig deep as you prepare to go back up the other side of the pyramid. Just keep moving.
Scaling:
Reduce the loading of the barbell. Reduce the reps of each movement.
To reduce the complexity of the box jumps, jump on a lower box (to preserve the jumping stimulus) or perform box step-ups. For the deadlifts, perform the lift with the bumper plates on an elevated surface.
In case of injury or limitation, for deadlifts, perform sumo deadlifts, or use dumbbells or a single kettlebell. If you do not have an Echo bike, use any machine you have available.
Intermediate option:
For time:
40 box jumps
30-calorie Echo bike
30 deadlifts
30-calorie Echo bike
40 box jumps
♀ 125 lb and a 20-inch box
♂ 185 lb and a 24-inch box
Beginner option:
For time:
30 box step-ups
20-calorie Echo bike
20 deadlifts
20-calorie Echo bike
30 box step-ups
♀ 55 lb and a 12-inch box
♂ 75 lb and a 20-inch box
Coaching cues:
As you are jumping on the box, think about each jump as a mini squat — as you load up to jump, your knees should track your toes and your weight should be balanced about your feet.
Resources:
The Box Jump
Rogue Echo Bike
The Deadlift
The Box Step-Up
Find a gym near you:
View the CrossFit map
Comments on 250416
178 Comments
14:43 RX
M/42/5’9”/197#
20" / 155#
10:24 Rx
16:53
M56/150
Deadlifts at 160#, 20" box.
16:00
M/55 👨🏻🦳
Intermediate
TT -> 22:38
12:40 rx’d
CrossFit AFK
Scaled to
40 box jumps, 24"
40 cal row (about 2:45 and 650m)
30 deadlift, 155#
40 cal row (about 3:03 and 680m)
40 box jumps
18:34
62/5'8"/160
M/39/6’/175#
For time:
50 box jumps
40-calorie C2 bike
30 deadlifts
40-calorie C2 bike
50 box jumps
*225 lb and a 24-inch box (with step-downs)
13:35
Christus surrexit!
50 Box jump
40 cal bike
30 deadlift 155lbs
40 cal bike
50 box jump
Time: 19'59"
4/22/2025
37/M/5’8/195
Scaled (ish)
sub’d BJO for BJs same height.
rest RX.
13:00.
Box Jump Overs are more common nowadays.
M/57 rcd
23:31
rx reps with intermediate weight
21:13
RX 23’01
13:45 RX
12" box (knee)
cal row
14:01
Rx’d
19’20”
50 box jumps
40-calorie Echo bike
30 deadlifts
40-calorie Echo bike
50 box jumps
♂ 225 lb and a 24-inch box
time= 20:19.98
RX: 20:43
18:04 DEADLIFTS #195 DAY1
40 cal row instead of bike
70 kg bb
M-57. 20:58. 185# DL
38 / M / 5'9" / 140lbs
40 box step-ups, 20"
30-calorie Globo bike
30 deadlifts, 125lbs
30-calorie Globo bike
40 box step-ups, 20"
19:13
My back has been bothering me the last couple weeks, and jumping and landing seems to aggravate it, so I opted for step-ups.
(Had an issue with my timer: I'm sure about the 13 seconds but not about the 19 minutes. Could have been faster. Probably wishful thinking, though.)
Mid, 15:09, 40 box jump 20", 30 cal bike, 30 DL 165#, 30 caal bike, 40 box jump
1km run
30 DL 50kg 8/7/5/5/5
1km run
20 step ups
20 BJ
19:39
15 min
tiempos de ronda
R1 | 03:46 |
R2 | 03:36 | -10 s
R3 | 03:16 | -20 s
R4 | 03:34 | +18 s
R5 | 04:13 | +39 s
Ø 03:41
Tiempo restante: 00:01 =18:26
For time:
50 box jumps
40-wall ball shot-18 lbs ball
30 deadlifts
40-wall ball shot-18 LBS ball
50 box jumps
♂ 145-lb and a 24-inch box
RX except for Dlifts: first 15 reps RX 225, last 15 reps @ 135
Rx modified rower
21:32
20” BJ
40 cal row
135 lb DL
Smoke checked. Cardio and quads.
25:00 Rx
Dropped into a class while traveling for work:
3rds:
-12 box step-ups (24” box)
-9 pull-ups
INTO
3 rds:
-8 box jumps (24” box)
-6 C2B pull-ups
INTO
3 rds:
-4 box jumps (24”)
-3 bar muscle ups (did singles)
14:07
did 4 power cleans (115 lbs) every minute for 6 minutes beforehand
50 box jump
40 cal Air Bike
30 Deadlift #185lbs
40 cal Air Bike
50 box jump
Time: 21:34
17:22rx. Fun workout.
8/7/5/5/5 on the DL.
Rx 11:20
*65-68 RPM on Echo Bike.
*6/6/6/6/6 on Deadlifts.
Superhuman!
Impressive!
17:43
225# and subbed the row with 2.5 min jump rope at 120 skips/min
Beginner: 16:49 w/ 115lb DL. Screwed up Stryde bike free ride app so pedaled 5 mins each round.
M 54/205/6’
Imtermediate scale.
Scaled deadlift to #145.
12:30.
Great work!
Matt
“Rx”
24:00
box jumps (4:45 unbroken)
600m run (4:00)
225# dl (6 sets of 5)
Holly
”Rx”
17:01
Scaled DL to 205#, otherwise Rx
16:09
Scaled the DL because I wasn’t sure how the knees were going to feel after the first set of BJs - could have done 225 in hindsight. Almost was going to do this outside with 400m runs if the gym I went into was too busy.
Very nice job!
For time:
40 box jumps
30-calorie stationary bike
30 deadlifts
30-calorie stationary bike
40 box jumps
#155
24 in box
22:48
22:49..No echo bike. I subbed for stair master and rower. 185 on DL
11:12
50 Box Step-up(19”)
600m Row
30 DL(95lbs)
40cal Bike
50 Box Step-up
*foot was tender coming down on the foot for the step ups took those carefully
Nice work still adapting!
Fantastic!
12 weeks out from shoulder surgery. Still not comfortable with deadlifting heavy yet and no assault bike so did:
50 box jumps @ 24in
400 m run
30 DB Deadlifts w/ 50’s lb
400 m run
50 box jumps @ 24in
Time: 10:47
Nice!
Great work while recovering!
Rx
14:58
Well done!
Nice!
M/35/210#/73”
Rx 15:20
Excellent!
Intermediate. 16:53 slow and steady
225 deadlift
Don’t have a assault bike so did 400m run in its place
12:57
Using an Airdyne bike
Legs still aren't right from lunges
Hell yeah, Sam! I’m still feeling those lunges too.
🐼
50 box jumps(10in box)
40-calorie Echo bike
30 deadlifts(155lbs)
40-calorie Echo bike
50 box jumps(10in box)
Intermediate- 10:05
Great time!
15.19 scaled first 50 box jumps to step ups and no warmup. Otherwise as rx’d but with c2 ski erg instead of bike. Sets of 6 on dl’s.
46y/176cm/179lbs.
Nice job!
RX, (67SDHP@kb 20kg for 40 Cal. EchoBike)
time 21'07''
22:16
16:41
40 box jumps, 21"
4:00 bike
205lb DL
14:34 Rx
https://youtu.be/BUBVc_bFGO4?si=xMTRxdEJ_ymX3s-Q
Awesome!
Not sure if you were trying to be an overachiever with box-overs?
Excellent job + jump overs!
Wow, no, mistake on me. Got so use to doing it that way in a couple workouts lately. I actually had the thought on the second set of them “Man, we have been doing a lot of these lately, am I going to tear something?!” That thought did slow me down…..
No bike, subbed 40 rower cals: 13:56
Excellent!
Well done!
Rx
19mins
scaled the barbell to 198lbs (90kg)
Nice job!
50 Box jumps
300 skips
155lb DL
300 skips
50 box jumps
No bike, subbed 40 rower cals: 12:20
Fantastic work my man!
Terrific!
Great work!
11:43
Rockstar!
Another WOD crushed!
Good work!
Scaled to 21" box, caloire rows, 155lbs bar (all reps)
14:24
Rx 14’54
✊🏻
Great job!
40 box jumps (20”)
40 cal row
30 DL 125#
40 cal row
40 box jumps (20”)
12:26
Well done!
For time:
40 box jumps
30-calorie Echo bike
30 deadlifts
30-calorie Echo bike
40 box jumps
♀ 155lb and a 20-inch box
15min
14:12
Intermediate, used 180 DL, subbed 20 burpees for each bike cal. 24” BJ onto picnic table bench.
Nice work & working with what's at hand!
*Bikeerg 16:53
Awesome!
15:20 Rx
29 Years, 167cm
Great job!
30 box step-ups
20C Row
20 deadlifts @ 105lbs
20C Row
30 box step-ups
Time 9:42
Nice!
Did yesterday’s workout. Results there.
Nicely done, Jim!
2 mile ruck w/50# sandbag alternating holds
Intermediate:
♀ 125 lb and a 20-inch box-rows for bike
10:54
Nice !
Well done!
50 Burpees
40 calories Echo Bike
30 Dead Lifts 100kg
40 calories Echo Bike
50 Burpees
16:59 min
55 yo M/ 5'9"/ 148 lbs
24 " box
rowed for calories (no bike)
225 lb deadlifts
19:44
15:40 Rx’d
Solid!
*subbed bike for row (1000m)
Well done!
Nice work!
30 for all, assaultbike and 185#
M- 53/ 5'7 / 225
Intermediate athlete/scale (40-20"/30/30-185#/30/40-20")
14:36
Solid!
Great work!
17:48, cals on Matrix air bike.
Beginner option: 10:10
Nice job 👍🏼
Rx 16:29
Well done!
Good work!
Intermediate 13:36 substituted 400m run and went 135lbs on deadlift.
Good work!!!
Fantastic!
Rxd 25:00
Rxd at the Y.
13:03.
DL: 10-10-10
strapped a belt on before the DLs. Splits: 2:11-3:00-2:14-2:57:2:41. Tries to touch and go the last 6 box jumps to keep it under 13 but couldn’t hang on.
James those are great splits! Fast🔥🔥🔥
James those are great splits! Fast🔥🔥🔥
Fantastic!
Touch and go!? Sounds like you like to live dangerously
Very nice job!
12:20
Deadlifts 12-10-8
Woof
Awesome job man!
That's a crazy fast time! Nice job!!!
Very well done!
Excellent!
Intermediate option:
M52/175cm/77kg
For time:15:48min.
40 box jumps
30-calorie Echo bike=40 calories rowing machine concept 2 (659m)
30 deadlifts- 84kg
30-calorie Echo bike=40 calories rowing machine concept 2 (625m)
40 box jumps
♂ 185 lb=84kg and a 24-inch box
3-4-5-4-3 and some walking between stations
Way to put in the work!
12:48 intermediate
Great job!
* Box jumps over
* Deadlifts 80kg
Way to amp up the workout with the box jump overs !!!
DL - 55kg
Box - 20"
Nicely done!!!
step ups
15:10.
Good job!
Good work!!!
For time:
50 box jumps 24“
40-calorie bike / 2.11 km
30 deadlifts 100 kg unbroken
40-calorie bike / 2.01 km
50 box jumps 24“
23:13 in total
Good job 👍🏼