For time:
30 dumbbell burpee box step-overs
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run
♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 20-inch box
Post times to comments.
Stimulus and Strategy:
Today’s workout is grind. The loading of the dumbbells should allow you to maintain consistent sets of at least 10 reps before needing a break. As you step over the box, stay low and get yourself in position to perform the next burpee. Push each run as you are able. As you finish your last dumbbell burpee box step-over in each set, start moving toward the run. This can be a walk or a shuffle as you catch your breath. Then, pick up the pace as you feel recovered.
Scaling:
Reduce the loading of the dumbbells. Reduce the distance of each run.
To reduce the complexity of the dumbbell burpee box step-overs, perform without the dumbbells.
In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the 200-meter run, 500/700 meters on the Echo bike, or 200/250 meters on the rower.
Intermediate option:
For time:
30 dumbbell burpee box step-overs
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run
♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box
Beginner option:
For time:
15 burpee box step-overs
400-meter run
10 burpee box step-overs
200-meter run
5 burpee box step-overs
200-meter run
♀ 20-inch box
♂ 20-inch box
Coaching cues:
As you step up on the box, ensure the knee is tracking in line with the foot that is on the box. Just like any squat, the knee does not do well with shear forces.
Resources:
Dumbbell Burpee Box Step-Over
Pose Running Drills | Lean and Pull
Pose Running Drills | Pose Alignment
Find a gym near you:
View the CrossFit map
Comments on 251004
125 Comments
26:07 RX
M/43/5’9”/200#
22:33
30 Burpees
30 dumbbell box step-overs
800-meter run
20 Burpees
20 dumbbell box step-overs
400-meter run
10 Burpees
10 dumbbell box step-overs
200-meter run
22:48 - RX still 😷
15' 42''
M32 180cm 88kg
Scaled - 15Kg DBs
15:47
16 kg Dumbbell and 60 cm box
M37 183CM 97KG
18'04 RX
18'04 rx
Scaled to 35# DB’s
Subbed run for row: 1000m, 500m, 250m
Intermediate with rowing instead of running
21:41.05
M/39/6’/170#
18:36 Rx
Deo gratias
RX 22:35
Rx 19:07
Rx 28:35
37, M, 190, 5’8
20:36 RX
Rx
20:52
17:58 Intermediate
Bike
5 # DB
6-8-4-4-2-2
21:20 rx
18:30 RX
27:43 - scaled to 25# DBs and bike of 2.5, 1.25 & .7 km. M/59/5’9”/213
10 min
14 kg
need to make a pause to help staff
Freaking brutal… took me 29:10 to complete.
Long way to go seeing some of these other times!
800m rows
21:53
Intermediate option:
For time:
30 dumbbell burpee box step-overs
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run
♀ 10kg dumbbells and a 20-inch box
18:27
38:57
M/35Y/155lbs/66"
Rxd Garage gym workout. Laps around the block.
18:48.
those BBSO were something! Unbroken but slow 30, broke 20 into several and 10 in half. Hard to get the legs going for the runs after those! Serious hats off to the warriors doing this 16 and under, must have been moving on those BBSO.
Awesome job, James!
Dumbbell burpee box step-overs
Is it one rep each time you go over the box?
Or 30 each leg (left & right)?
One rep each time you go over the box.
Thank you.
Rx’d: 22:02
M/ 42y/ 173lbs/ 68”
Good work, bro!
22:18
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run
♀ 17.5kg dumbbells and a 20-inch box
20:56
Rx 17:18
M/41
Lot of greetings from Greece!!
15 box step up
400 meter
10 box step up
200m
5 box step up
200m
20# dbs
11:52
21:45 rx
M44 /96kg
Rx Time: 24 min 10 s
30 dumbbell burpee box step-overs
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run
♂ 22,50-kg dumbbells and a 20-inch box
Beginner option:
For time:
15 burpee box step-overs
400-meter run
10 burpee box step-overs
200-meter run
5 burpee box step-overs
200-meter run
20-inch box
Well, someone failed to make sure rhe stop watch was running.......
20 min
Low box
Rx 13:30
*Unbroken DB Burpee Box Step-ups.
*Those were a fun grind! And made the runs difficult!
Another one bites the dust! Derek the WOD killer!
Unbelievable! Amazing work!
savage +
Rx at 7am (forgot to post)
23:13
This was a struggle to do first thing in the morning. Spent a lot of time looking at the ground.
Oh and a 24" box
-20:15; 35 lb dumbbells
Scaled to
20" step ups w/25# db 's
else as rx
26:17
m/55/180
Glad I did some weighted step ups yesterday....oh wait....
Extra extra practice for Chad, well done!
Gettin er done, Mike! I was thinking about this WOD after finishing it, saying ‘well, there was some Chad prep for ya’.
It's about 85°F here, so opted for beach run & open water swimming this morning. Scaled this to 25#DBs & rows on C2, same distances, reps, box ht. for burpee DB BSOs
15:27*
*In retrospect should have gone Rx but 85° inland with no AC feels way different than seaside & didn't think I could hang!
That’s still wicked fast, and totally awesome after the run and swim!
Nice!
Super fast, excellent!
tiempos de ronda
R1 | 13:29 |
R2 | 09:04 | -265 s
R3 | 04:46 | -258 s
Ø 09:06
Tiempo restante: 00:01 =27:20
For time:
30 dumbbell burpee box step-overs
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run
♂ 50-lb dumbbells and a 19-inch box
Rx, runs on the trueform
19:50
Kinda took my breaks at the bottom of the burpees lol.
Short breaks; that's a great time!
M/36/210#/6’2”
16:01 Rx’d (Used a 24” box 😬)
Rx+ and at that time, exceptional!
Well done
Holy smokes!
savage
25 lbs dumbbells
19:56
Nvm - wrong WOD - thought I was posting on 251004.
I’m a mess. Skip that note too!
Good time though!
17:40 Rx
Awesome!
Fantastic
Awesome!
55M
18:30 w/ 25# DB’s
Beginner option:
For time: 12:44
Approx 30min (forgot to set the timer half of first set of burpees), intermediate, #35.
At Home (distance approximate)
End of street and back
Green house and back
Intermediate option w/ 13,5kg dumbbells
16:42
Well done!
28:37. 60lb dumbbells.
60s! That's awesome!
M/56/67”/150
20:40
very slow / cautious on BBO’s.
sub no arm echo bike for runs. Still in the no run zone. :(.
For time
30 double db burpee box overs. 35# 20”
1.5 mile echo bike legs only
20 DDBBBO
.75 mile EBLO
10 DDBBBO
.5 mile EBLO
Round times
R1 | 05:44 |
R2 | 04:50 | -54 s
R3 | 04:00 | -50 s
R4 | 04:28 | +28 s
R5 | 01:38 | -170 s
Ø 04:08
Just realized i missed the timer between the .75 miles and the 10 BBOs. So round 4 is both of those movements. I’d guess 2:20 was the bike and 2:08 for 10 BBOs
todays because Bob moment…..
Just Because Bob. That’s some extra challenge there with not using the handles on the echo bike, nicely done!
Because Bob moment notwithstanding still a great job!
Great work, BB!
Internediiate
2 db @12.5 kg
Sostituita corsa con
42-21-11 cal A/B
Time 20’17”
Nice work!
Intermediate
20.12 min
Great job!
Intermediate
18:41
Some small breaks but pretty continuous otherwise, everything was just slow. 35s are the heaviest I have at home, Rx would have resulted in more breaks most likely. Meant to get some PC in from yesterday but the back was being cranky so decided not to push my luck.
Nice work! Anything sub 20 is a great time!
Great job & best not to push it. Might have felt slow but that's a solid time!
Great time!
Good work!
Fast, great job!
-30 dumbbell burpee box step-overs
-60 cals assault bike
-20 dumbbell burpee box step-overs
-30 cals assault bike
-10 dumbbell burpee box step-overs
-15 cals assault bike
30 lb DB’s
21:50
Nice! I’m now questioning my sub / scale on the bike. Did 3x the difference but maybe that wasn’t enough.
rxd 50:51
On a SkiErg
16:45
Awesome job!
Flash! Nice work!
RX 18’58
DB BSO 5’49/ 3’47/ 1’42
Run 4’23/ 2’17/ 1’
Nice!
Great time @Rx
23:58
According to PRzilla:
L1: >=18:00
L2: 16:00
L3: 14:00
L4: 12:30
L5: 11:15
L6: 10:15
L7: 9:30
L8: 9:00
L9: 8:30
L10: <=8
Do you find it accurate?