Complete as many rounds as possible in 20 minutes of:
50 box step-ups
50 walking lunges
100-meter ruck
♀ 20-inch box and 35-lb ruck
♂ 20-inch box and 45-lb ruck
Post rounds and reps to comments.
Scaling:
Today’s workout is a longer-duration grunt-work effort, and is meant to help prep you for CHAD1000X in November. Use a load that allows you to keep moving for most of the workout. You should aim to complete at least 2 rounds. Grab a friend or group of people, get out of the gym, and get to work.
Intermediate option:
Complete as many rounds as possible in 20 minutes:
50 box step-ups
50 walking lunges
100-meter ruck
♀ 20-inch box and 20-lb ruck
♂ 20-inch box and 30-lb ruck
Beginner option:
Every 5 minutes for 20 minutes:
20 box step-ups
15 walking lunges
100-meter walk or jog
♀ 12-inch box
♂ 12-inch box
Resources:
Box Step-Up Movement Demo
The Walking Lunge
CHAD Hero Workout Announced for 2024 CrossFit Games
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Comments on 240810
77 Comments
Rx 2+100
3 rounds +20 Reps w/ a 20-lb Vest
Used a 20lb vest because I don’t have a ruck.
4 rounds and 30 box step-ups
3 rounds + 70 (20 lunges)
with 45# ruck
Just keep swimming! slowed on lunges only.
Round splits 5:00/10:45/16:30 and then final stepups at 19:18
rx 2DB 10kg
2rds+33
Sans charge:
3rd + 37 step up
Rx
3 rounds + 55
3 rounds + 34 step ups with 20lb vest
3 rds + 53, scaled: 1 minute' burpees for the 100m as I've got foot-calamities
Weightvest 14 lbs
M/51/84.7
20"
30#
3r+62
RX
3rds 14 reps
42 YOF 210 lbs
No weight on any part of this.
Got 2 full rounds in plus 3 step ups.
16 inch step up
M55/150
AMRAP 20:00-
50 Box step ups 20"
50 Walking lunges
100M ruck
~all with 25# ruck
3 RDS+ 5 box steps
loved this one! I did 5 rounds + 20 reps in 30 minutes using a 30lb slam ball as ruck
Oooh thanks for the slam ball for ruck idea! I was wondering how I was going to do that.
completed 8/13 in the garage gym. RXd. 40lb weight vest with a 5lb plate stuffed inside.
3 R + 17 step-ups.
50 box step-ups holding 10# dumbbells
50 unweighted lunges
100m shuttle jog
3 rounds, 22 reps
M- 53/ 5'7 / 220#
scaled to 20# vest, no ruck
round 1- 2:42/1:39/1:42
round 2- 3:46/1:55/1:54
+ 50 alt. step-ups
+50 walking lunges (wanted to finish the third round so I went over
round 3- 3:41/2:21/2:08
M/38/6’/174#
3+39 Rx
Deo gratias
3 +20 step ups (20-lb vest)
20lb ruck
2 rounds+ 36 lunges
2nd attempt to post
37 / M / 5'9" / 140lbs
24" box, 20lb ruck
2 rounds + 26
20 Kg DB behind the neck
No Run
1 round weighted, 1 round unweighted, ...
Total 4 rounds+37 step-ups
RX
3 rounds +59 reps
17” bench step-ups x300
No ruck, subbed with 200m Trueform runs
forgot to set my clock‘s time cap. Had the CF games on while doing the WOD. Finished the 4th run at about 19:15 and stopped at 20:33 with 4 rounds + 30 step ups… so maybe 4 plus 15+\- at 20mins?
my heart goes out to all the athletes
Nice work!
With 40# Plate Carrier
3rds + 38
Was going to stop at 3 Rds but decided to just finish the time out. Walking lunges were awful - pain with the trailing leg, especially the left, limited depth.
Great job -despite the pain. Hope a rest day helps!
Step = 12 inches
Good for this newbie. Then watched today’s games with 1000 step ups… huh? Got some work to do
3 rds + 49 in 20 min
50 box step ups-20 inch
50 walking lunges
100m row
(don't have a ruck)
Good work!
tiempos de ronda
R1 | 06:35 |
R2 | 06:51 | +16 s
R3 | 05:42 | -69 s
R4 | + 16 R | 00:52 s
Ø 06:22
Tiempo restante: 00:52
Complete as many rounds as possible in 20 minutes of:
50 box step-ups
50 walking lunges
100-meter ruck
♂ 20-inch box and 45-lb ruck
Well done!
Rx 4 rounds + 14 Step-ups
Nice job!
Awesome!
6! Excellent!
Great!
55 yo M/ 151 lbs/ 5'9"
As Rx'ed
2 rounds + 28 box step-ups
wore 45 lb pack for the entire workout
Rx
Outside in the full sun🌞
45lb vest worn throughout
3 rounds+ 33
Son(16)
Intermediate (20" & 30lb vest)
3 rounds+ 40
Daughter(15)
Stepping to a milk crate, 50/50 reps, no weight
2 rounds+ 90
Nice work, all!
Very well done!
Rx 24 inch for box; 45 lb ruck
3 round
Great!
Great job!
4 rounds
20 step ups
15 walking lunges
100m jog
No ruck
Good job racking up rounds!
Rx’d wearing ruck for all movements:
3 rds + 20 step ups
*Completed shortly after yesterday’s 5x5
Great work, especially right after 5x5s!
Hell yeah bro!
Well done @ Rx!
There's been a few questions about the ruck. My understanding is to wear it, since this is practice with Chad1000x which is completed with ruck, except for beginner, but I'd say use a weight that works, or unweighted, that keeps you safely moving through reps/rounds
Well said!
20" box, 30lbs ruck*
4 rounds + 17 step-ups = 817 reps
*I only carried the pack on the 100m rucks. Was that correct?
That's a lot of work; good job!
Do you use the 45lb weight on the; step ups & lunges ?
Rx (45)= 2Rds+50 Step-ups+45 Walking Lunges
Good job!
Just to be clear, do you wear the ruck weight for all 3 movements?
55 lbs ruck
worn all the time
3 rds + 40
RIP Lazar
Awesome job with higher than Rx ruck gear!
Great job!
👍🏻
Fantastic!
Didn't see this until after I rucked 3 miles in 20# plate carrier, so:
20 min. AMroundsAP
50 box step ups-20 inch
50 walking lunges
200m row
4 rounds even
Nice work Favo!
hope this late posting lag is only bc of the games.
im doing it right now
The indomitable Favo K!
Haha thanks @ Nick, more like an old Chevy: once you get it started, best to keep it running 'til you get where you're planning on staying for a bit!
Indomitable indeed, great job as usual!
Beginner option:
Every 5 minutes for 20 minutes:
20 box step-ups
15 walking lunges
100-meter walk or jog
12-inch box
4-rds + 16 reps
Good job!