21-15-9 reps for time of:
Dumbbell box step-overs
Chest-to-bar pull-ups
♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 20-inch box
Post time to the comments.
Stimulus and Strategy:
Today, you'll take on a grippy workout that will challenge you to be smart about breaks, while still pushing intensity. Choose a load that allows you to continue moving with minimal breaks on the dumbbell box step-overs. Plan to hold the dumbbells at your sides in a farmers-carry position. Scale the pull-ups as needed for you to complete the reps in 1-3 sets each round. The descending rep scheme should allow you to keep the intensity up even as your grip and shoulders fatigue.
Intermediate option:
21-15-9 reps for time of:
Dumbbell box step-overs
Pull-ups
♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box
Beginner option:
21-15-9 reps for time of:
Dumbbell box step-overs
Jumping pull-ups
♀ 15-lb dumbbells and a 12-inch box
♂ 25-lb dumbbells and a 12-inch box
Resources:
The Dumbbell Box Step-Over
The Kipping Chest-to-Bar Pull-Up
The Kipping Pull-Up
Jumping Pull-Up Progression
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Comments on 260126
179 Comments
24-inch box step-ups with 15# dbs
9:00
Intermediate option
20#’s
DB press
7 rounds for time:
7 deadlifts (20kg)
5 hang power cleans (20kg)
3 bar muscle-ups
21-15-9 reps for time:
Double-DB box step-overs (6kg)
Ring row due to shoulder
intemediate
8:29
m/41/220/67in
RX’d
time 9:31
pull-ups / 2kb 20kg
21-15-9
Pair 10kg DB stepovers 20in
Jumping pull-ups
Pu were weak. It’s been a while since we didn’t do any
Scale/sub:
db box step overs (35#s to 20")
ring rows (40" from floor)
time: 9:50
WOD 3 of 3 (1 was a triplet 100 GHDs, P/Us, Air Squats - then RX Grace)
RX 7:42
35lb plate
5:44
M/40/6’/176#
8:22 Rx
Step-overs unbroken
Deo gratias
M/45/67kg
rx 8:43
As rx'd, 13:40.
Dang that pull-up bar was cold. Two movements that I suck at, so just tried to get through it today. 7 reps/min for step-overs, planned breaks. 6 reps/min for pull-ups, breaks every 3.
52m/5'10"/185
RX 9:22
m/58/5'11"/235#
18:56 - scaled to intermediate
M/59/5’9”/220
9:31, 30# DBs
M/49/6’4”/220#
Intermediate
8:05
Garage gym after work. Cold hands! Did CTB as strict singles.
9:40.
had to break each step over set once. Grippy!
10:17
Intermediate w/ 12kg dumbbells
8:28
8:00
2 db @12,5kg
Chest to ring Pull Up
7’54”
Ring rows
6:44
Rx — 7:47
M/34/5’9”/175#
Repeat. 8:07 😩
M31 199.4lbs
Intermediate 35lb db, pull ups
17:35
tiempos de ronda
R1 | 04:31 |
R2 | 04:10 | -21 s
R3 | 02:35 | -95 s
Ø 03:45
Tiempo restante: 00:01 = 11:17
21-15-9 reps for time of:
Dumbbell box step-overs
Chest-to-bar pull-ups
♂ 50-lb dumbbells and a 16-inch box
11:10 Rx. C2B are continuous work in progress 'cause all step-overs combined were well under 3 minutes :) I just need to feel better when C2B are near failure and break early: I have lost exact count of no reps, but it was around 5-6. Regular pull-ups just don't have that sharp of a drop-off for me. All people with sub 5 minute scores are just crazy good!!
21-15-9 reps for time of:
Dumbbell box step
Ring row
10 kg dumbbells and a 20-inch box
4:23 rx
went out hot unbroken on 21 ctb the 15 box step overs were brutal wanted to put the dbs down but did not
5:41
35lb DBs, 20" box
very scaled,recovering from back surgery
8:57
35lb DBs
8:14 RX
16kg dumbbells
51cm box
Dumbbell box step-overs
Chest-to-bar pull-ups
♂ 15-kg dumbbells and a 45-cm box
Time 6:38
5：15
Rx 5:33
Thank you for making it a 20” box
Sincerely,
My knees
10:54. Intermediate.
11:22
Intermediate male 57
35#, pull ups
M/50/200lbs
5:35
Intermediate
7:34 with strict pull ups
that grip is going to be weak tomorrow
35 lbs dbs, and strict pull-ups
10:45
db box step overs
kipping pull ups
Anyone seen my grip? I knew I had it laying around here somewhere..
Rx 3:25
*Unbroken!
**That got kinda wild! Good sprint!
9 minutes
Intermediate 8’55”. 21/15/9 step over 35lb + chest to bar
m/41/195/6’
5:52 Rx
Rx 3:44
Damn Corbin!
Wow, that’s badass!
9:28 Rx
intermediate
5:59 intermediate with unbroken box step overs
dad: 8:33 unweighted stepovers with 16” box and angled ring rows.
46/176cm/176lbs
Big scale
rev lunges w/25# db's
strict pull ups
6:15
m/55/180
Strict pull ups got me today.
Well done! Doesn’t look like the strict pull-ups got you much.
8:12 RX
21-15-9 reps for time of:
Dumbbell box step-overs
Jumping pull-ups
Add Jan 4 Weeks Challenge
5 Burpees/ 5 Reverse Lunges
6:10 beginner 20”box, 25lb dbs, blue banded strict pull ups
21-15-9 reps for time of:
Dumbbell box step-overs
Jumping pull-ups
Add Jan 4 Weeks Challenge
5 Burpees/ 5 Reverse Lunges
Warm up:
9 downhill ski runs. Snow ok, not great
Usual CF warmup mod
15 OHS, 45# bar
12 bar dips
25 GHD sit-ups
12 hip extensions
18 push-ups
Just a few pull-ups, since they were a part of the workout
WOD
Oops. Didn't recheck the workout. Missed the “step over” part.
21-15-9
20” box step ups, 25# DBs
pull-ups
7:27
500m row, 6.5 damper setting
2:05/31 cals
63/5’8”/159
Good work Jim!
Good work Jim
Mind if I borrow some space on your comments? The website won't let me post my own comment, only replied to others
Rx+ (24" box step-overs @100lbs)
10:27
Could not find the rhythm for C2B. Kip up, flop down, with some butterfly-like reps in there. Legs still recovering from 5mi run & 5hrs of shovel yesterday as well as the 5mi walk right before the WOD.
Great job, Jim and Sam!
8:15 Rx
60kg squat sub
17:33
10:33 at Monte vista. No large box, so did step over lunges onto 4” step, knee to ground, 22,16,10. Used 35lb DB’s.
intermediate (18 inch box)
35lb dumbbells
pull-ups
9:33
9 kg pro Seite Box step overs
Jumping pull- ups
7min 17 sec
11.10
pull-ups
15kg Box Step overs
5:02
Outstanding, Luis!
21-15-9 Box Step-Overs & Pull-Ups – Fortgeschritten
Alter: 47 Jahre
Größe: 1,82 m
Gewicht: 95 kg
Zeit: 12:23
Griffkraft brutal gefordert 😮🔥
Box Step-Overs sauber durchgezogen, Klimmzüge kontrolliert aufgeteilt.
Bis zum letzten Atemzug alles durchgezogen 💪🔥
Anfänger
RX 13:00, very grippy!
55 lb db’s
13.29
Homme / 29 ans
RX
7'25"
20 in/35# DBs step overs/toe assist P/U
8:02
Great job, Favo!
Messed this up, did step-ups instead of step-overs (didn't look again before I executed)
Scaled to 35# DBs, first 3 reps of each pull-up set were CTB
6:27
Knew I wouldn't be able to do the pulling in 1-3 sets if stuck with CTB but wanted to get at least some in, hence the scale. I think I would have got this done within a minute longer had I done step-overs - they just simply take longer.
We were thinking alike. Only you moved faster and heavier.
Good work.
Weight vest 40# and 25#dbs
W.V. Jumping pull-ups
C: 12:50 Rx
A: 1RM clean&jerk > 85kg (PR)
B: 30 prower clean (30kg)
DB 17,5kg
Kipping Pullups
DB 17.5kg
Pullups (kip)
6:45, Rx’d. Subbed in reverse lunges instead of box step overs.
Pull-ups banded
Time 8:22
Intermediate - 10:36
Intermediate:
9:51
Rx’d: 7:34
Hell yeah, amigo!
Movin, CN!
Fast!
Well done!
Faster!
M/66 5'7"
40 lb db with 12" box
Hoyt chin assist @80 lb
21-15-9 In 12:45
35lbs dumbbells, strict pull-ups*
6:34
*Can't do that many C2B in <4 segments.
Awesome job!
Excellent!
Great time.
6:29
Beginner option:
6:54
56M
7:54 w/ 40# DB’s
-5x 80’ shuttle run
-10 floor presses ((2) 35 lb DB’s)
-10 leg lifts
7 rds + 4 runs
10:32 Rx
🫤
10:20
5:14 - Rx
Fantastic!
🔥
21-15-9 for time:
Dumbbell box step-overs
Chest-to-bar pull-ups
♂ 50-lb dumbbells / 24-in box
Time: 6:58
M / 35 / 6’0” / 198 lb
M/46/177
Intermediate option 10:27
Dumbbell box step-overs
Strict banded pull-ups
8kg dumbbells and a 16-inch box
99-133kg assisted band
8:42 (7weeks postpartum)
5:35
Scaled- started with 15 lb db in first set then went to 25's for 2nd and 3rd
Jumping pull ups...going easy on my shoulder
20” box steps
50 lb dbs
time 8:05
Rxd 8min
M 53/79kg/175
12:31min. RX
Workout of the Day
21-15-9 reps for time of:
Dumbbell box step-overs
Chest-to-bar pull-ups
♂ 50-lb dumbbells and a 20-inch box = 23kg dumbbells
With post COVID weakness
50lb
11-8-5 strict c2b
15:52
Dumbell 35 pounds
25#DB
Intermediate
TT -> 9:50
21-15-9 reps for time of:
Dumbbell box step-overs
Scap pullups
Time: 3:50
Notes: motor control focus. Steady, mindful reps. Nasal breathing through the whole workout.
21-15-9 reps for time of:
Dumbbell box step-overs
pull-ups
♂ 22kg Dumbbells and a 20-inch box
12:17 in total