For TimeMetcon70:00
Hollow Box Step-Up Onslaught
Gymnastics
Solo
Workout Details
For Time
70:00
For Time:
1000Box Step-Up
Wear a Weight Vest or Ruck Pack (45/35 lbs)
Note: Weighted vest or ruck pack: 45/35 lbs
Original WOD
For Time: 1,000 Box Step-Ups (20 in) Wear a Weight Vest or Ruck Pack (45/35 lbs)
Coaching Tips
Strategy
- 1Pace yourself, especially early on, to maintain endurance throughout the 1,000 reps.
- 2Break the movement into manageable sets (e.g., 50 reps at a time) to prevent fatigue.
- 3Focus on maintaining a steady rhythm and avoid rushing, which can lead to form breakdown.
- 4If wearing a vest, adjust the weight as needed to keep form intact; start with a lighter weight if necessary.
- 5Utilize the box for full range of motion, stepping up and down cleanly without excessive bounce.
Safety Considerations
Technical Focus
Ensure proper knee alignment to prevent strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jog (or Row) - 2 min(Match the intensity of the WOD.)
Mobility Work:
- 5 each side Hip Flexor Stretch
- 10 each direction Ankle Circles
- 10 each leg Leg Swings (Front to Back)
Activation Set:
2 rounds- 10-15 Box Step-Up (Bodyweight)(Focus on technique and form.)
- 10-15 Air Squats(Engage the same muscle groups effectively.)
Scaling Options
Intermediate
Reduce the weight vest to 20 lbs and decrease box height to 16 in.
- 1
box step up
Weight: 20/20 lbs (9/9 kg)
Scaled
Use no weight and lower box height to 12 in.
- 1
box step up
Box Step-Up (12 in)