3 rounds for time of:
20 dumbbell box step-ups
400-meter run
All movements should be done wearing a vest.
♀ 35-lb dumbbells, a 20-inch box, and a 14-lb vest
♂ 50-lb dumbbells, a 20-inch box, and a 20-lb vest
Post time to comments.
Stimulus and Strategy:
Today's workout is a grind with one reason to stop: grip fatigue. Choose a dumbbell loading that allows you to hang for larger sets with no more than two short breaks per round — advanced athletes should aim to go unbroken. The lower-body redundancy makes this harder than it looks. Push the pace on the runs and aim to complete each one in 2:30 or faster.
Intermediate option:
3 rounds for time of:
20 dumbbell box step-ups
400-meter run
♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box
Beginner option:
3 rounds for time of:
20 box step-ups
200-meter run
♀ 12-inch box
♂ 18-inch box
Resources:
The Dumbbell Box Step-Up
Running | Line Drills
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Comments on 260713
211 Comments
Used a 20# vest because I didn’t have a 14# vest. Step-ups unbroken, didn’t push the run.
F / 31
17:07
no vest, 12.5kg dbs
no.vest
22.5kg su x20
400m run
37 / M / 5’8 / 186
3 rounds for time of:
20 dumbbell box step-ups
400-meter run
♀ 9kg/20-lb dumbbells and a 24-inch box
39 / M / 5'9" / 144lbs
14" box step-ups with 30lb dumbbells
No vest
15:21
14" box was too easy, but the next one at ~22" was too hard.
3RFT- 20 DB 20" box step-ups 2x15#db, 400M 20# vest "run" 12:50
100°+ heat index
34yr old / 197 pounds
30 pound weight vest
3 x 50lb DB 21inch step ups
3 x 400m
9:03 time
scaled to 20# ruck sack and 40# Dbs
39 m
rx 18:29 53lb kettlebells x 20
400 m x 3
11:09 Rx except I used 45lb DB’s (all I have at home)
Good one. Time to go eat meat, veggies, nuts and seeds, some fruit, little starch and no sugar
Intermediate Scale, 13:54.
First time with weighted box step-ups since surgery; they went better than expected. Took a break after every 10. Runs were not super fast, but I did not dog it.
53m/5'10"/190
🏃 3 x 400 m Treadmill Run
💪 20 DB Box Step-Ups (35 lb)
Result: 30:12
The pace slowed. The step-ups were broken strategically
15:31 Rx
35/26 KB 24”
M 40/70”/210
Rx 14:26
10:53
12" box step up
25 lbs DB. And 20 lb vest for box
3 rds. 400 m row plus 20 box step up
Matt
Rx
19:24
(10/10) box su 50#
3:00 400
Holly
Rx
19:43
Time: 20:00
As RX except no vest and 25lb dumbbells for Box step ups
Intermediate with 25-lb dumbbells 15:28.10
1- 3:00 min
2- 2:20
3- 2:00
4- 2:19
Intermediate w/ 9kg vest
11:22
M 53/76kg/175cm
3 rounds for time of: 13:29min.
20 dumbbell box step-ups
400-meter run
All movements should be done wearing a vest.
♂ 50-lb dumbbells, a 20-inch box, and a 20-
lb vest
M/42/185
No vest, 50lb
19:09
Rx reps + weight, but no vest. Runs on the trueform… 10:02
13:13 rxd
09:40
RX
3x
20x Box Step-ups 60cm with 2x 50lbs DB
400m Run with 20lbs vest
Only have a 12# vest.
One rest break for grip on the last set.
12:47, 20” box, 45lbs db no vest.
13:12 (colete) + Dumbbells 18kg
Scaled
15# Vest
35# DBs
Intermediate
Rx 14:30
My 3 and 4 year old did box get overs and running next to me. They “beat me”!
Priceless! Excellent job all 3!
Awesome!
35#
10:56
15# db
13:11
20 sec rest between
Hope you are back to 100% quickly. Great work putting in hard work as you get there!
35lbs DM
19" bench
14.5mins @ 43
Rx
20lbs vest & 2x50lbs DBs, running around the block
10:32
Unbroken step ups. Just slow running.
Kept the vest on and took the dog for a few mile walk/jog
Nice job + extra & your dog got some work in too!
Very well done!
Rx 13:05
Intermediate
13:12
Matt
Rx
19:24
(10/10) box su 50#
3:00 400
Holly
19:48
Rx 9:03
*Unbroken DB Step-ups!
Superman!
20 total step- ups (10/10)
or 20 each leg (20/20l?
20# vest
Rx 10:52
Unbroken
Great job!
M 55/210/6’
Wore a #20 vest and used #25 dumbbells.
13:49.
14:25
Rx’d: 11:16
First two rounds of step ups unbroken, last round 12/8. Harder than it looks.
M/ 43y/ 175lbs/ 68”
Hell yeah, bro!
Quick work of it at Rx!
12:30 RX
Workout video:
https://www.youtube.com/watch?v=fhoRWMhA8aY
45 lb dumbbells
15.20
15 AMRAP:
15 cal row with damper at 1
5 strict hspu (3/2 each round)
5 hang power clean at 165 (unbroken but just barely on round 5 so this felt like a perfect weight)
5 rounds even
Dad(70) got 5 rounds plus a row of:
9 cal
7 push-ups on a bar at upper thigh
5 hang power cleans at 43lb
180lb/176cm/47
On recounting Dad only got 4 rounds plus a row.
Backpacking with kids this weekend
9:25 no vest
Intermediatw
Intermedio
20 box step ups, 15# DBs
50 Am-kbs, 35#
16:19
Grip was fine, but the shoulders and traps made their fatigue known.
Nice work, Jim!
Jim gettin it done!
Great work Jim
Well done!
29 y/o
RX 12:58
210 lbs.
9.22
intermediate
12:43 RX
M46
13:10 RX
Feeling grateful this week, as I’m finally taking a week off work! So, I did a workout called “Gratitude:”
4 RFT:
-11 power snatches
-400m run
-12 HSPU
-22 calorie echo bike
-12 burpees
Time: 32:50
That’s an awesome workout and awesome job doing it!
That's a lot of work. You must be extra-grateful today!
Dang bro, great work!
Great way to start a week off work!
Scaled to
3 rnds
w/ 20# vest
20 db step ups--25# db's and 20"
400m trot
15:55
m/56/180
Hell yeah, Mike!
That's a nice time! Kudos, IM.
A fast "trot" at that time; nice job!
Round 1: 12-8 step ups
Round 2: 12-8 step ups
Round 3: 8-6-4 step ups
Did 60 box step ups (20” box, 20# DB), 1200 m run, no vest. Steady pace, not timed,
14:06 RX no vest
20 box step ups with 45# DBs to a 20" box
1000m bike
Great job!
25# no vest
16lbs ruck, 35lbs dumbbells, 14:04
21" box (forgot to note)
RX all the way… Ran far to slowly and did break the box step over in round three 🫣
#CanDoBetter blame the heat 🥵
11:09
13:56
400m run on assault runner
13:20
DB 50 libras
DB 22.5KG x 3
DB 22.5KG x 3
11:21
DB 10kg x 2
Intermediate
20# vest
Rx 20:13
M30, 6'0", 225lb
Fantastic!
Dang...
RX with 20lb weight vest
17:56
3 RFT in a 20# plate carrier
20 dumbbell box step-ups-20# DBS/20 in
1:30 KBS (35#KB) Russian(@55-60 swings)*
*per round as sub for run (not cleared)
11:48
This one soundly kicked my arse. Deceivingly difficult. Putting it in the toolbox for a minimum equipment, short time, taxing WOD that's portable & travel worthy. 10/10.
Great job on this with not being cleared to run! That had to have been way more grip taxing with those KBS.
Nice work Favo!
Holy cow, you and Wes were moving! Thanks for the idea of using kbs...or perhaps I should say, jeez, thanks for the idea. Hands still trembling.
Saw your post the other day. My heart's with you, BG.
For sure, very deceiving. Great work!
Thanks ya’ll!
Thanks, you guys! Working around Wes' needs so he behaves! @Jim & all thank you so much for your thoughts & kindness, it is truly appreciated during a really difficult time! & Jim, you're welcome ( I think!?!?)For the KBs idea. You went extra & did American style!
56M
11:24 w/ (2) 40# DB to 20” box
no vest
35 lb DBs, 20“ box, no vest
12'38"
with a vest 20lbs
9:03
30lbs DBs, no vest.
Really fast!
Scaled
35lb DBs, otherwise Rx
10:31
35s are the heaviest I have making the step-ups UB but might not have been if I had 50s. This was definitely more taxing on the legs than the grip for me. Runs were slow'ish with the PC and humidity and resulted in a little extra breathing between rounds.
Awesome job, LK, esp. in the PC. It absolutely does make breathing hard harder!
Fast! Good work Lincoln
That's an awesome time, and 35s are no joke--well done, amigo.
Great time!
Beginner option:
3 rounds for time of:
20 box step-ups
200-meter run
18-inch box 20- lb dumbbells
11:02
16:27
20” box, #15 dumbbells, #16 vest
Runs more like 500m bc that’s the block
Round times
R1 | 04:25 |
R2 | 04:54 | +29 s
R3 | 04:17 | -37 s
Ø 04:32
15.49.
with a vest and 22’s
Rxd in the garage gym.
11:27.
all step ups unbroken. The grip held, so just put my head down and kept stepping! Slower runs to start but was able to increase pace by the last round.
Well done!
Nice!
That's moving, dude.
Awesome. Unbroken!
intermediate, no vwst, 12kg dumbella
s
12:59
Rx but no vest on truform
Intermediate
18” box at gym 20# Dbs
3 rounds
20 box step up 35# dbs
400m run
25#DB’s
No vest
10:32
3 RFT
20” box step ups with 35# dbs
1.2k echo bike no arms.
Round times
R1 | 03:31 |
R2 | 03:35 | +4 s
R3 | 03:26 | -9 s
Ø 03:30
Time left over: 00:01
Nice work, Bob!
Great time!
Git sum, because bob!
25 #DB’s
No box
13:11
17.5 dumbells
No vast
back after back injury and a week break
24“ box
400m run
No vest or dumbbells (injured)
14:03
8.5kg dumbbells
Instead of 200m run - 2mins per round of skipping
12:38
3 rounds for time of:
20 dumbbell box step-ups
400-meter run
All movements should be done wearing a vest.
♂ 15-kg dumbbells, a 50-cm bench, and a 14-lb vest
14'35"
No vest
25# db
20 in box
11:57
Fantastic!
*no vest with 50lb db’s - 14:08
Oof 50s! That's awesome!
15:06
3 round
20 dumbell step up
400 mts run
20 pound vest/20 inch box/35 pounds dumbells
Well done!
14.20
14.20
20 lb vest, 25 lb dumbbells, 24 inch box
12:22
9:37
DB 2x 22,5kg
12:01
rx/12:47