Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs
♀ 65-lb barbell, 20-lb dumbbells, and a 20-inch box
♂ 95-lb barbell, 35-lb dumbbells, and a 24-inch box
Post rounds and reps to the comments.
Stimulus and Strategy:
Today’s workout is a back-and-forth couplet. Aim to perform at least 5 rounds, but don’t be surprised if some athletes creep up toward 9. Expect this one to be sneaky on your legs. With the sumo setup and the step-up on the box, the lactic acid build-up and your leg stamina may be the limiting factor. The loading for each movement should allow you to keep moving for the entire duration of the workout. Take small breaks and get back to it.
Scaling:
Reduce the load of the barbell and/or the dumbbells.
Reduce the complexity of the sumo deadlift high pull by using a kettlebell or dumbbell to perform the movement. As for the dumbbell box step-overs, reduce the height of the box or perform the movement without any weight.
In case of an injury or limitation, consider performing the sumo deadlift high pull with a kettlebell or dumbbell. The same movement can also be performed with a single arm. As for the dumbbell box step-overs, perform these with no weight and reduce the height of the box.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs
♀ 55-lb barbell, 15-lb dumbbells, and a 20-inch box
♂ 75-lb barbell, 25-lb dumbbells, and a 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs
♀ 35-lb barbell, 10-lb dumbbells, and a 12-inch box
♂ 45-lb barbell, 15-lb dumbbells, and a 20-inch box
Coaching cues:
As you pull the barbell off the floor, flex your triceps to help keep your arms straight through the middle of the movement.
Resources:
The Sumo Deadlift High Pull
Dumbbell Box Step-Over
Find a gym near you:
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Comments on 250225
121 Comments
65-lb barbell, 20-lb dumbbells, and a 20-inch box
5 +19 rx (45kg)
6 Rds + 2 reps RX
M/42/5’9”/195#
M/55 👨🏻🦳
Intermediate
5 rounds
7 rounds Rx
Mid, 5 rounds, 75# barbell, 20" box w 2 x 25# db
Intermediate
6 rounds + 10 SDHPs
Rx 4rds+5
M/39/6’/175#
6+6 Rx
Deo gratias
6+19, 95# barbell, 30# Db’s , 24” box
Rx 6rnds +10
Rx’d: 6 rds + 12 reps
As rx'd, 5 rounds + 2 step-overs.
I don’t love SDHPs, but those were like heaven compared to the box step-overs – broke SDHPs mostly 6-4. Step-overs were nasty, but at least they didn’t get any worse as I went
through; unbroken. Was thinking 5 rounds should be doable, but wanted to stay a bit ahead of pace, so rounds were coming in around 1:40 to 1:50.
51m/5'10"/180
Warming up concept 2 rowing 2000m 7:42min.
♂ M/52/5,9/172
95-lb barbell, 35-lb dumbbells, and a 24-inch box
43 kg /16kg/60cm box
3 rounds+12 rep.
https://youtube.com/shorts/DtlP0n0iwYI
My Training on Tuesday night, February 25, 2025
10 Minutes AMRAP of:
10 Sumo Deadlift High Pulls 97 lb
10 Dumbbell Box Step Overs 35 lb 24 in
I completed 3 Rounds + 7 Sumo Deadlift High Pulls.
RX 5 rounds
First time doing crossfit!
♀ 65lb barbell, 20lb dumbbells, 20in box
6 rounds in 10 minutes
complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls 40kg
10 dumbbell box step-overs 16kg dumbells 24“ box
5 rounds in total
Male. 5’7” #240
65# barbell
22” box
15# dumbells
3 rounds. I was completely gassed
Nice work! From my experience, you will feel completely gassed every workout for a couple months. Then one day all of a sudden, you start to just feel tired. Then you get strong. :)
5 rounds + 3 SDHP
20lb dumbbells
10 Sumo deadlifts high pulls using 70 pound barbell and 10 step overs 24 inch using 25 lb dumbbell. 5 rounds in 10 minutes. Did this at 5:45 pm Eastern then finished my normal workout. Love the workout Ed Tolon
Home gym, Female, almost RX
Just finished 5 rounds even at the ten minute mark.
10 sumo deadlift high pulls, 65lb
10 dumbbell box step-overs @ 20 inches
15 & 20 lb dumbells since I don't have two that match, switched hands every round of 10
6 rounds + 16
M/35/228lbs
Male, 6’1”, #380
Beginner + (75 lb. Bar)
5 Rounds + 1 Rep.
65#, 20”, 30#
Beginner: 5 rds in 9:30
M 54/205/6’
Scaled weight on the box step overs to #25, everything else was rxd.
6+11.
Great!
1 mile easy jog 8:02
10 min AMRAP burpees:
111
Rx 9 rounds + 8 reps
*Unbroken SDHP for 5 rounds, then 5/5.
*Unbroken Step Overs.
Exceptional!
Yeah, I don’t have a better word than that right now!
Rx-ish, Modified, subbed the SDHPs:
10 cleans @ 115#
10 DB box step overs @ 35#s
5 rds + 14
65lb bar
20lb DB
5 rounds + 10 reps
Rx
5 rounds
Correction
25lb Deb’s
Correction
25lb Db’s
Nice job still!
Rxd at the Y. Post shift workout.
7 rounds + 7 reps.
had to break the BSO into 6-4 starting round 4 due to grip issues. Kept the breaks short. Good workout!
Awesome job!
M/35/205#/73”
Rx 7 + 10
Nice job!
Great work!
7rounds+15
65lbs
20lbs
24”
Solid!
Scaled
10 min AMRAP
10x SDHP w/ 53lb KB
10x box step overs, 12” box
7 rounds, 10x SDHP, 7x box step overs
Good work!
25 February 2025
Total: 5 Rounds 100 Reps.)
Outstanding!
Awesome job!
65lb barbell
20lb. Dumbbells to an 18 inch box.
RX, 5 round
Rx 4+2
Only scaled the DBs to 25#, otherwise Rx
6 rounds (with 3 sec to spare)
Wasn't sure how this was going to play out on the knees so tried a few weights for SDLHP settling on Rx, and tried different DB weights at different box heights. Ended up asking myself was the priority to maintain box height or weight as Rx weight at Rx height did not feel so good - box height won. Blew through the first 2 rounds then it started to get rough with shoulders feeling it first (besides the lungs).
Same. I wasn't sure how my shoulders would fare with Rx SDLHPs, turns out my knees were angrier with Rx box height.
Great job on this today!
Nice work.
6+2
70-lbs bar, 25-lbs DBs, 21" box
7 rounds
Well done!
RX
lt was tough, but I knew I could get abit more , if I didn't cramp in arms on last bit
Great job @ Rx!
55 yo M/ 5'9"/ 153 lbs
5 rounds + 8 SDHPs (108 total reps)
SDHPs with 95 lb barbell
Dumbbell box step-overs with 24 inch box and 20 lb dumbbells
Nice!
75# SDHP, 20# DBs over a 24” box
4 rounds
500m row cash out
Nice, Jim!
M/40
Rx: 6 rounds + 5 reps
Struggled with getting my wind back today.
Good work!
Awesome!
Excellent! Crushing these lately!
5 rounds and 5 sdhp, Rx’d
7+1 sdhp
Intermediate
55m/70”/165
8+11
Great job!!!
That's dope!
That’s cruising!
Overachiever! 😂
Great job, as always!
As written 65# bar and 20# dumbbells. 7 rounds and 7 reps.
Great job!
Beginner option 6- rds
Nice job 👍🏼
Keep it up!
AMRAP 10 minutes:
10 sumo deadlift high pulls-55#
10 dumbbell box step-overs-20#/20 inch
7 rounds
Nicely done!!!
Hell yeah, Favo!
M50/77/179cm
intermediate
30kg barbell
12,5 dumbbells
8 rounds
RX Performed after heavy leg session 😳
94 Full Reps…
Oof, that's rough, nice work!
M- 53/ 5'7 / 225
Intermediate scale 75# sdhp/10, 35#db box step overs 20" box.
6 rounds + 10 sdhp+ 1 box step over,
took until 10:43 to finish round 7
I was very glad I ended at the end of a round; not sure I had a "finisher" in me this morning! I would have done it anyway, of course😂 Very nice job on this & finishing out that round!!!
Nice job, especially with finishing that round! You went the other path I considered, Rx weight at a lower height.
HQ,
The Affiliate Toolkit includes a 55+ version for each workout, but if I want to recommend Main Site workouts for older athletes, which version would you suggest?
Reduce weight and range of motion according to individual's ability, I think
6+15
Nice work 👍🏼👊🏼
Well done!
Well done!
Great job!!!
Nice!
Way to go!!!
5 rounds, 13 reps
30kg barbell, 9kg dumbbell
Nice job 👍🏼
6 Rounds, 4 Sumo Deadlift High Pull. Intermediate
Nice job 👍🏼
Total weight, i.e. most men's BB are 45# unloaded; women's are 35#, plus whatever plates you add.
CFHIM 6R + 4 예쁜딸 사랑해
Nice job!
Globo wod: Dumbbell sub use the listed step over dumbbells for the SDHP. For box step overs sub bench step overs or step over a sturdy object, or perform step ups or walking lunges if a suitible object isn't present.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs
♀ 55-lb barbell, 15-lb dumbbells, and a 20-inch box
7 rounds + 1 step up
Great job!!!