5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
Rest exactly 2 minutes between rounds.
♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box
Post time for each round to comments.
Stimulus and Strategy:
This twist on the Hero workout DT swaps in dumbbells and adds a spicy box jump-over, with rest after each set. Rounds will likely move faster than the barbell version since dumbbells are easier to hang onto. Use the rest to push each round like a sprint. Finish the box jump-overs, grab the dumbbells, and hang on!
Keep deadlifts unbroken through all rounds. If needed, break the hang power cleans and shoulder-to-overheads into 2 sets, keeping rest breaks to 15 seconds or less — scale to maintain this. Reduce dumbbell load if needed to keep a flat back and sound shoulder position through the deadlifts and jerks.
Advanced athletes: Aim for as many rounds as possible without putting the dumbbells down before moving up to a heavier load.
Intermediate option:
5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
Rest exactly 2 minutes between sets.
♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box
Beginner option:
5 rounds, each for time, of:
10 box step-overs
9 dumbbell deadlifts
6 dumbbell hang power cleans
3 dumbbell shoulder-to-overheads
Rest exactly 2 minutes between sets.
♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 16-inch box
Resources:
Box Jump-Over Variations
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Jerk
The Dumbbell Push Press
The Box Step-Over
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Comments on 260810
198 Comments
1:10/1:10/1:09/1:08/1:07 total w/ rest 13:44 Rx. A little reckless but fun. The 1 sec saving in rounds 3 and on was solely due to a better positioning of DB relative to the box.
1’24 - 1’22 - 1’15 - 1’19 - 1’17
1’24 - 1’22 - 1’15 - 1’19 - 1’17
M 65 16:52 Intermediate
M/56 👨🏻🦳
Intermediate
1:47; 1:49; 1:54; 1:56; 1:51
TT -> 17:15
1:36/1:32/1:33/1:37/1:30
-2:03
-1:40
-1:28
-1:29
-1:29
2:48
2:19
2:48
2:57
1:45-1:49-1:32-1:20-1:07
39 / M / 5'9" / 144lbs
22" box jump-up-and-step-downs
30lb dumbbells
2:05-2:30-2:31-2:22-2:24
1:31 1:21 1:22 1:24 1:13
Did 5k row this morning in 19:12.
15kg dumbbell
Intermediate
17:13.77
13:13
M51 RX 19:44 Rounds: 3:32/3:34/4:28/4:18/3:51 goal to keep it under 20. Man, how did you guys do it so fast!!!
3:35 24in #35, 3:32, 2:25 20in #35, 2:01, 2:02
26"26' for the whole workout, intermediate option!
15 cal. AB instead of bjo
Total 15:06
M/42/185
Rxd 21:58
5 rds
15 box jumps
12 deads
9 hang clean
6 push jerk
time:21:54
1:31
1:30
1:45
1:45
1:41
18 KG
2:35 / 2:50 / 3:40 / 3:30 / 2:10
2:17
2:18
2:18
2:21
2:28
2:00
2:05
2:15
2:20
2:25
1:52
1:55
2:03
2:01
12:10
Workout revised to reps (not time)
75 Box step ups/downs, 20” box
60 Dead lifts 70# Barbell
45 Cleans
No Push Press (shoulder)
Rx
2:00-1:58-1:57-1:55-1:48
14:11
Intermediate
1:42, 1:40, 1:44, and 1:48, 2:10
Rx
1:20
1:19
1:14
1:13
1:10
Scaled 40#
1:24-1:28-1:14-1:14-1:11
20:22
m rx
Rxd in the garage gym.
1:25-1:14-1:10-1:11-1:08
total without last 2 minute rest, 14:08.
loved this one!
Awesome, James!
Those times prove you loved it! Nice job
Oh my, that's flying!
1:30 Rnds
24”
25#
1:57 → 2:01 → 1:54 → 1:53 → 1:45
17:30
17:43
Total time 21:20
Work time 13:20
45lb db
1.30
1.27
1.29
1.33
1.33
15.32 total
1:47
1:26
1:27
1:27
1:17
Video: https://www.youtube.com/watch?v=RNBiX7GGP6E
Completed with the prescribed 50 lb dumbbells and 24-inch box, plus a 20 lb weight vest.
Round times:
1:40
2:12
2:12
2:28
2:28
Total working time: 11:00.
Round 1 was unbroken. During rounds 2–5, I stayed unbroken through eight hang power cleans, took a very short break, and then completed the final clean and six shoulder-to-overheads.
The final box jump-overs were the biggest challenge, especially in a 90+ degree garage. Really fun workout and a great test!
1:59
1:49
1:42
1:45
1:40
2:25
2:15
2:20
2:25
2:23
12 deadlifts 35 dumbbells
9 hang cleans 35 dumbbells
6 shoulder to overhead 35 dumbbells
10:50:40 time does not count 2 minutes rest between each set
Intermediate scale. Misread and rested only 1 minute between rounds. Otherwise, as scaled.
Times: 1:44 / 1:35 / 1:35 / 1:35 / 1:33
Box jumps hardest. DB work unbroken; could have gone heavier. Might try that variation in the future.
Day 130 post surgery
53m/5'10"/185
Awesome job still recovering & with half the rest!!
Five rounds. RX’d. And the fastest one came last. 🔥
15 Box Jump Overs - 24 in
12 DB Deadlifts — 35 lb
9 DB Hang Power Cleans — 35 lb
6 DB Shoulder-to-Overheads — 35 lb
Rest 2:00 between rounds
⏱️ Rounds: 3:21 | 3:53 | 3:30 | 3:38 | 3:05
💥 RX’d
📊 BTWB Level: 38/39
The goal wasn’t just to finish. It was to stay composed, keep moving and have something left when fatigue showed up.
Fastest round to close it. That’s the statement.
Rx’d: 1:39, 1:34, 1:32, 1:27, 1:25
Unbroken sets, straight over box.
M/ 43y/ 175lbs/ 68”
Always impressed how you completely clear the box! Awesome work, bro!
What Lincoln said, and way to improve each round.
Very impressive, agreed!
Thanks! Soft boxes allow a degree of bravery.
Scaled 20#db 16” box
2:19
2:22
2:21
2:27
2:35
2:08
2:09
2:23
2:23
2:18
R1: 1:37
R2: 1:31
R3: 1:27
R4: 1:42
R5: 1:41
19’20”
R1: 1:59 mins
R2: 1:56 mins
R3: 2:27 mins
R4: 2:20 mins
R5: 2:13 mins
Scaled subbed
Weighted BSOs (25lb DBs, 20”) and 35lb DBs
1:35, 1:29, 1:25, 1:26, 1:24
35s are the heaviest I have and the knees were not appreciative of BJOs in warmup. I can do step overs only so fast.
Solid, good sir
Weighted step overs way harder than box jumps. Nice job!
That's a great sub & taxing! Nice work!
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
Male: dumbbells 20kg
Round 1: 1’57
Round 2: 1’59
Round 3: 2’03
Round 4: 2’11
Round 5: 1’52
2:03 / 1:56 / 2:20 / 2:21 / 2:14
M 56/210/6’
Intermediate scale.
1:32
1:31
1:26
1:21
1:17
15:07 total time.
16.04
intermediate
Intermediate
2:03 / 1:56 / 2:20 / 2:21 / 2:14
Rx
1:06+1:09+1:09+1:09+1:12
13:47 total with rest
Didn't let a broken toe slow me down
Good lawd
Yup, what CN said!
Holy moly.
That fast with a broken toe too! Wow!💪
20” box, 25 lbs
Rx M46
1:49/1:54/1:59/1:59/1:54
Rx 1:54
1:51
1:41
1:54
1:54
Rx 1:12/1:08/1:02/1:04/1:03
Another holy moly.
2:25
2:23
2:48
2:48
2:28
24" step ups
30# dbs
5RFT-15 BSO-20" 12 DBDL-35# DBs 9 HPC-20# DBs-6 STO-20# DBs: 1:53/1:45/1:44/1:28/1:24
Great work, great times!
Very well done, Favo!
1:45
1:40
1:42
1:42
1:28
Feeling real good today. Set myself up for a killer day. Lets go!
M31 / 187cm / 111kg
Rx
1:47-1:37-1:39-1:30-1:20
Total: with rest 15:57, without 7:57
Intermediate scaled
18” box step-ups
15# dumbbells
hpc and hc
Strict press
18:42
Great job!
Scaled
5 rnds w/2 min rest bewn rnds
15 step ups to 21" box
12 db dl--25# db's
9 db hpc
6 db stoh
1:35/1:32/1:32/1:22/1:22
m/56/180
Great work, Mike
Iron Mike!
Nice! Faster as you went!
Intermediate with 20" box and 10 kg dumbbells
Rx unbroken on all sets
02:03
01:46
01:57
02:01
02:02
1 1:32
2 1:30
3 1:30
4 1:18
5 1:09
10:31 Total Work Time
M53/175cm/77kg
5 rounds, each for time, of: 8:37min.
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
Rest exactly 2 minutes between rounds.
1:35, 1:34, 1:44, 1:50, 1:54min. =8:37min.
Including resting 16:50min.
♂ 50-lb dumbbells and a 24-inch box scaled
19kg=42lb
6:06 total work time
1:23-1:15-1:10-1:10-1:08
46 F
30/m/200
54 yo M/ 5'9"/ 150 lbs
1:51, 1:57, 1:57, 1:58, 2:00
with 35 lb dumbbells and 24" box
Rundenzeiten
R1 | 01:34 |
1.23
1.28
1.23
1.13
24" box, 30lbs DBs
1:39 - 1:35 - 1:33 - 1:30 - 1:27
Rx'd 21:30
Intermediate scale
Box jump ups, step downs on other side of box
2:13-1:58-1:55-1:58-1:47
Fun one! Especially when it’s done! 🙂
63/5’8”/163
Rixpress chugging through
Great job, Jim!
Excellent with 5th Rd fastest !
Intermediate plus #25 DB
1:56
2:02
2:30
2:34
2:32
Total: 19:34
Jump over bench press and 45lb db
16:08
all rounds unbroken. I was surprised at how strong my grip stayed.
1:50,1:47,1:54,1:50,1:56. At elm hill, BJ only 20” onto bench. 40lb DB’s. All rounds unbroken. Felt great, rare time when it was easier than expected…
Rundenzeiten
R1 | 01:34 |
1.23
1.28
1.23
1.13
1:38
1:36
1:33
1:38
1:35
1:21
1:18
1:17
1:14
1:11
Glad you’ve started to workout in the am. Gives us an understanding of the realm of the (im)possible before most of us start! Super impressive, as usual.
Impressive as always!
intermediate
35#, 20"
1:19
1:06
1:09
1:07
1:07
13:48 total
56M
14:48 (40# DB’s) not including final rest after R5
1:34/1:28/1:19/1:15/1:12
Nice work, Steven!
205
156
151
151
1:40
1 min rest in between
Rx 14:40 = 1:28/ 1:22/ 1:19/ 1:16/ 1:15
Great times!
1:24
1:27
1:31
1:42
1:42
Rx’d
1:45,1:32,1:22,1:23,1:18
7:20 total without rest, 15:20 with rest.
Beginner option:11:50
45 pound DB and 20 inch box for the first three rounds.
35 pound DB and 20 inch box for the last two rounds.
1:04/1:03/1:01/1:00/0:58 --> total
13:06
🔥🔥🔥
15 - 20in. Box step overs
12 - deadlifts
9- hang power cleans
6 - shoulder to overheads
85# barbell for all lifts
1:38, 1:29, 1:36, 1:30, 1:25
2:05
1:50
1:38
2:00
1:40
Total time with rest: 17:13
5 RFT
15 box jump overs @ 24”
12 db dead lifts 35# dbs
9 db hang power cleans 35# dbs
6 db shoulder to overhead 35# dbs
16:45 total with rest.
Round times 1:49-1:49-1:46-1:43-1:38
Round times
R1 | 01:49 |
R2 | 03:49 | +120 s
R3 | 03:46 | -3 s
R4 | 03:43 | -3 s
R5 | 03:38 | -5 s
Ø 03:21
Nicely done!
1:50, 1:50, 1:30, 1:30, 1:25
30 Lb
21:10 total time including 2 mins rest
1:23 1:18 1:19 1:19 1:16
Nice
RD1: 0:55
RD2: 1:01
RD3: 1:01
RD4: 1:00
RD5: 0:53
1:13
1:11
1:11
1:12
1:14
18” box in gym 20# Dbs
17:00 5 rounds
5 rounds w/2 min rest between
15 box jump over 24”
12 dumbbells dead lift 35#
9 hang cleans 35# db
6 push press 35# db
2 min rest
30/M/205
(rest added in bar last round)
Replaced box jumps with 30 lateral hops
Rx 50#
Intermediate - 20lb DBs and 20" box
18:47 total, minus the 8 minutes of rest -- a little over 2 minutes per round.
Around 2:05-2:10 per round
25# DB’s
-10 box jumps (24”)
-12 deadlifts
-9 hang power cleans
-6 push jerks
*35 lb DB’s for DL, cleans, & push jerks
*1’ rest b/t rds
R1=1:37
R2=1:36
R3=1:41
R4=1:43
R5=1:45
1:37
1:33
1:29
1:30
1:23
Intermediate- 40# DBs
1:52
1:46
1:44
1:43
1:40
.5 Mile Elliptical them
5 round this time
.2 Elliptical
20 Push Ups 20 Sit Ups
25:46
2:30 average
12:21.47 total
Thought about going 40# db, but glad i ended up doing the 50s. This one will be fun for class
1:57
2:02
1:56
1:56
1:47
RX w/ 55lb, didn't have 50's
17:20 total, about 1:52 average per round
1:45
1:42
1:59
1:45
1:43
1.42, 1.34, 1.36, 1.32, 1.37
1:47
1:50
1:42
1:43
1:38
That was kind of brutal haha
M43
intermediate
1:39/1:30:1:37/1:31/1:27
2-2-2-2-2
24 inch box
1.10
1.10
1.05
1.05
1.07
13.37 total time with rest
1:54.7
1:38.7
1:35.7
1:36.8
1:23.0
= 8:08.9
Vila: 4 × 2:00 = 8:00.0
TOTAL incl rest 16:08.9
1,40/1,50/1,43/1,47/1,45 —> total 16,29min
DB 18kg
Intermediate +
2,05/1,51/1,39/1,40/1,39 -> total 16,49 min
DB's @ 17,5 kg
rx
1:29/1:27/1:34/1:34/1:41