3 rounds for time of:
30 dumbbell push-ups
30 dumbbell box step-ups
For the push-up, place hands on the handle of each dumbbell.
♀ 20-inch box and 20-lb dumbbells
♂ 24-inch box and 35-lb dumbbells
Post times to comments.
Stimulus and Strategy:
Today’s workout has grunt work written all over it — it’s one of those where you just need to put your head down and grind. The goal is to complete this workout in 20 minutes or less. Choose an option for the push-up that allows you to perform consistent sets of at least 5-10 reps.
Scaling:
Reduce the loading of the dumbbells and the height of the box, then reduce the volume per set as needed.
To reduce the complexity of the push-up, perform them with your hands on the floor instead of on the dumbbells. If necessary, perform push-ups for the knees or with your hands elevated on a 30-inch box. For the dumbbell box step-ups, perform them with no weight to a lower target.
In case of injury or limitation, perform a single-arm dumbbell shoulder press in place of the push-up. For the dumbbell box step-up, perform these with no weight to a lower target or consider a lunge.
Intermediate option:
3 rounds for time of:
30 dumbbell push-ups
30 dumbbell box step-ups
For the push-up, place hands on the handle of each dumbbell.
♀ 20-inch box and 15-lb dumbbells
♂ 24-inch box and 25-lb dumbbells
Beginner option:
3 rounds for time of:
12 push-ups from the knees
12 dumbbell box step-ups
♀ 12-inch box and 10-lb dumbbells
♂ 20-inch box and 15-lb dumbbells
Coaching cues:
As soon as the speed of your push-up begins to slow, rest. While this may result in a greater number of rest breaks than is strictly necessary, only performing "fast" reps and not grinding through a handful of slow ones to finish a set can help avoid reaching failure and yield an overall faster time.
Resources:
A Fresh Take on the Lowly Push-Up
Dumbbell Box Step-Up
Find a gym near you:
View the CrossFit map
Comments on 250115
158 Comments
M/42/215/67in
rx’d
time: 9:54
almost went unbroken but I couldnt hang on for the last set of box step ups. I did 10 reps than 20 reps to finish lol. Everything else unbroken though.
13:18 RX
M/42/5’9”/195#
Rx 12:48
R1 | 04:01 |
R2 | 04:09 | +8 s
R3 | 04:38 | +31 s
Intermediate
19:39
Intermediate. Redo, step ups unbroken this time.
18:10
M/34/219lbs/5'7"
DeLoad
3Rds ~ (5:45)
PushUps 20
BoxStepUps 20in 20
Did this one as a DeLoad day warmup. I'm fat so I chose to just do step-ups and avoid the DBs. PushUps sets of 20 is usually my initial set before pyramiding down to 15-10-5 . Volume of 60 reps was about the same as normal and intensity was not too much. Got hr up but took short rests between. Love BoxStepUps.
Did this between walking 30 min and rowing for 11 minutes in zone2.
Not sure how to program DeLoad days while following .com program. Knew that I had to DeLoad before the open and this week seemed right. Lots of yoga this week.
13:30 25lb dumbbells 24”box
Intermediate
23:05
Rx 12'
1round unb
2r 15+10+5/10+10+10
3r 15+10+5/10+10+10
M/29/180lb/5'8"
CrossFit AFK
14:55 - Rx
Push-ups/Step-ups
15-15/15-15
10-10-10/10-10-10
10-10-10/15-11-4
Really wanted to keep my sets of push-ups bigger than normal. Just a burner.
M/39/6’/175#
11:32 Rx
Deo gratias
As rx’d, 13:50.
Grunt work indeed – I call it something else (b**** work). Push-ups in sets of 6. This got real on the step-ups. Did it in 3 or 4 sets each round. Splits – 4:10 / 5:10 / 4:30. KTB!
51m/5'10"/180
12'50" with rx load and height but push-ups on the floor
3 rounds for time (20 minute cap) of:
30 dumbbell push-ups
30 dumbbell box step-ups
20 inch box and 25lbs dumbbells
Results: 2 rounds and 10 step-ups in 20 minutes
Comments: tried step-ups at 24 inches but it felt very uncomfortable so decreased the height to 20 inches which was still a challenge but much more approachable. Had a lot of difficulty with the push-ups, second and third round were broken up into multiple mini sets.
M 47
3 Rounds
30 push-ups (I don't own hex DBs)
30 box step-ups (35 lbs.) 20 in box
8:33
46/m #30 dbs 13:41
Intermediate: 10:06
60 cm box and 12,5 kg dumbbells.
38 / M / 5'9" / 137lbs
20lb dumbbells 16" step-ups x30
Dumbbells push-ups x15
12:57
(Accidentally swapped the order.)
8:03 Intermediate
Mid, 35# dumbbells, 20# box, 22:34
female 64, 55 kg, 1,61 - RX
13,58 min.
It was hard and heavy on my mind and my muscles. I'm glad to have made it.
intermediate
12’44”
My Training on Thursday night, January 15, 2025
3 Rounds For Time of:
30 Dumbbell Pushups
30 Dumbbell Box Step-ups
I completed the Workout in 21:52 minutes.
https://youtu.be/r3KlUuWtYH4
My Training on Thursday night, January 15, 2025
For Time:
3 Rounds For Time of:
30 Dumbbell Pushups
30 Dumbbell Box Step-ups
I completed the Workout in 21:52 minutes.
https://youtu.be/r3KlUuWtYH4
Step ups with 10lb plates to 24”
pushups elevated on plates
14:24
10:52 as RX’d except I grabbed 45# db’s for the first round on accident. That was a heavy mistake
55m/70”/165
10:40 intermediate
M/46/5’11”/215
RX -12:22
Scaled 16:38
18” box, RX weight HR pushups
Beginner 3 rounds of 12. 12lb and 12 inch box.
@7:25
Will try intermediate next time!
M/40
Rx: 9:01
Broke up push-ups. Went to dark, unbroken place on step-ups.
24" box, 15# dumbbells
18:19
Ended up being a mix of chest to floor and knee push-ups.
When your first round takes 4 minutes, but 3 rounds takes 18...
13:21 Rx
M/41yo/6'1"/170.6lbs
17:03 Rx'd
14:30 25 lbs 24”
16:05
*20in box
*25lb dumbbells
Rx 12:57 with 16kg on each hand
Scaled to 20lb DB, about 14 min.
3 rounds for time of:
30 dumbbell push-ups
30 dumbbell box step-ups
12:06
Μ50/77kg/179cm
rxd
16:11
20” box step ups, 35# DBs - 16:11 need to lose some of the festive weight I put on!!
tiempos de ronda
R1 | 03:39 |
R2 | 04:21 | +42 s
R3 | 04:54 | +33 s
Ø 04:18
Tiempo restante: 00:01
12:55
3 rounds for time of:
30 dumbbell push-ups
30 dumbbell box step-ups
For the push-up, place hands on the handle of each dumbbell.
♂ 24-inch box and 15-lb dumbbells
11:16. After a fire, In fire boots & work pants. Should have been sub 10.
9:30
Rx except for 25# DB and for step up to 13” to rehab hips
Nice time with Rx+ DBs
Scaled to 20” box, otherwise Rx
8:24
Tried a few reps with 25s and 35s at 24” in the warmup, and decided to go with 20” based on how the knees were feeling.
Agreed re that box height. Excellent time!
Very good time Link!
M 54/205/6’
14:50 intermediate scale.
11:17 Rx
Rx 8:42
Great stuff!
3 rounds:
30 DB push presses
30 box step ups
#20
24in box
4:40
Correction- 17:32
RX’d,45 Years old, 210#(95.4kg)
Time: 13:53
Almost Rx * @20” box step ups, 35# DBs
7:53
Well done!
Nice!
Scaled
3 Rounds
30x DB Push Ups
15/15x Split lunge
11:55
M/48/6’4”/225#
two days out from cortisone injection in left knee
Intermediate
13:51
Rx
8:15
Took a pause then one more set for fun in 4:22
M/35/230lbs
Great job!
Immediately after ‘Gwen’
Rx’d: 8:55
Forearms ☠️
Watch “Phil Hartman Steroid Olympics”
You upped your weight on Gwen, and you were still able to hold onto the DBs? Beast mode my friend!
What Lincoln said! Back to back & both exceptional. Well done!
Thanks, y’all. And @Chance, I googled it. Definitely how the arms felt ! I swear I’m natty though 😂
Damn bro!
Great time!
30 lbs dbs 24" box - 18:46.
12:26
M44/205/5'7"
12:09 Rx
M/35/205#/6’1”
Rx 9:38
Great job!
Rx: 8:54
Hell yeah, Favo! That’s a great time!
Hells yes
Sweet time!!!!
Awesome job, Favo!
Thanks y'all!
As prescribed but subbed 20 lb dumbbells
completed in 20 minutes
Rx scaled 25lb DB’s to 20in box
10:24
10.15.28
20” with 20 pounds
Did half of the step ups with a weight and half without.
24 F/145 lbs/5’6”
Way to finish!!!
1200 single-unders in 12:30 warmup.
5 Rounds: 20 unweighed step-ups to 24 in box, 20 push-ups on box. 9:48
8:30 min Rx
Great!
Woah dude, slow down
Great job!
Awesome work!
3 Rounds
30 Push Ups Hand to floor
30 Step Ups 24” Box, No weight
Good job!!!
13:20 with 53 lb kettlebells.
35 lb kettlebells :)
Time 15:37
18:49 Rx.
m/43/175 lbs
Good work pushing through!
25lbs dumbbells, 21" box step-ups
13:42
32.5 lb DB
9:09
That's really fast! Nice.
Excellent!
M/50/6'2"/190#
Intermediate scale 24" box and 25# DB's the rest as rx'd
11:13
Good work!
Noice!!!!
M 40-44 200# 69"
Rx 13:09
5-rounds for time of:
12 push-ups from the knees
12 dumbbell box step-ups
18" inch box and 25- dumbbells
11:59
Note :of:
dumbbell push-ups (not from knees)
30 dumbbell push-ups
30 dumbbell box step-ups
For the push-up, place hands on the handle of each dumbbell.
♂ 24-inch box and 35-lb dumbbells
16:00 🥵
Do “JT”
I second that motion on JT
25:29
I took a slow and controlled approach to the WOD. The step-ups felt more like single-leg squats. I’m definitely going to feel this tomorrow.
Good work homie
That must have been a beast!!! Nice job!!!!
Way to stick it out! I’m going to feel it as well.
M- 53/ 5'7 / 225
Intermediate scale- 25#, 20" box
rnd 1- 4:28, rnd 2- 4:53, rnd 3- 5:34,
Tot.- 14:55
Solid!
How was Gwen yesterday?
I’m nearly convinced you’re not human. That’s incredible!
9:51
Good work, Chance!
Great work!!!
Well done!
Intermediate
15:13
3 rounds for time of:
15 push-ups from the knees
15 dumbbell box step-ups
M: 20-inch box and 20-lb dumbbells
5:59
Rx
14:41
8:45
20lbs DBs, 18" box (2nd stair)
Rxd at the Y.
10:46.
surprised the goal time is around 20 minutes. I think majority of folks will be under that. Usually that’s tighter to where I am! Unbroken, sets of 3 push-ups. 2 then 3 sets the next two rounds on BSU. Grippy on the step ups.
Agree… made me think it would be harder (which is opposite of what usually happens: underestimating the workout).
Great work!
Nice Job!!!!!
25lb db’s
24’ box
12:59
Rx 18:47
Bench step-ups
8:30
Nice time!
RX, 14' 28''
14:44
Knee push-up, 8kg dumbbell
Box step-overs (misread)
Rx. 10:06
Wow nice time!
M/37/180/89
9:30 rx
Great work!
M/50-54 🎅🏻
Intermediate. TT -> 18:43
CFHIM 12:28 예쁜딸 사랑해
화이팅!!!
화이팅!!!
Globo wod: if no box, bench or suitable platform is available for step ups substitute lunges with the dumbbells, or an unweighted pistol variation.
Intermediate option:
3 rounds for time of:
30 dumbbell push-ups
30 dumbbell box step-ups 8kg DB
16:39
Good work!