Tuesday Workout: Aerobic Tester and Step-Ups

STRENGTH

Dumbbell Box Step-Up, 8/leg x 3 sets, good control on the way down.  *Note: the box should be set up so that knee is just above hip or at same level for the leg that is on the box (use 12″ boxes plus plates to get to the correct height if necessary)

WOD

Level 1

AMRAP in 10 minutes of:

  • Russian Kettlebell Swing (45/25) x 15
  • Burpee x 15

Level 2

AMRAP in 15 minutes of:

  • Kettlebell Swing (70/53) x 15
  • Burpee x 15

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22 thoughts on “Tuesday Workout: Aerobic Tester and Step-Ups

  1. Box step ups: 30# @ 18″
    WOD: 6rds @35#

  2. Box: 25, 30, 40# dumbbells
    WOD: 8 rds + 7 35# American – arguably overzealous with a 1:15 round 1, but settled to a nice sub-two minutes pace after round two

  3. Dumbbell Box Step-Up, 8/leg x 3 sets: 35 each hand

    AMRAP in 15 minutes of:
    Kettlebell Swing (70/53) x 15
    Burpee x 15

    WOD – 7rds + 7 @ 53

  4. Step up: 15″, up to 30# each hand
    WOD: 6+10, American, 45#

  5. Step Up: 20″, 30#
    WOD: 6+27 American @ 53#

  6. 25, 40, 40# @18″ box (stood on stacked 25 and 10# plates)

    WOD: 7+23 @35#

  7. strength: something totally different and heavy

    wod: heavily modified, but similar(ish)…

    10 minutes (every other minute)
    10 KBs (2-pood Russian)
    10 burpees

    0:45, 0:46, 0:47, 0:47, 0:47

    Yup. that was enough for me 😀

    1. yes so less than 5 minutes work total. Don’t judge. My original plan was 5 250m rowing sprints with a 1 minute rest, so… yeah this was fine.

  8. 5+18, American @ 70#

    Probably my two least favorite exercises paired together for my least favorite workout since I started CrossFit. Thanks for pushing me through my weaknesses, Scott.

  9. Step-ups: 45# ea. hand.

    WOD: 7+13 @ 70#.

    Today was my first noon class in a long time. Lots of fun.

  10. step-ups: 35,35,40
    WOD: 6 + 4 burpees @ 53#….definitely nottt my favorite wod to say the least

    Good Luck, Olivia!! We’ll miss you around here 🙁

  11. WOD- 7 @ 45# American

  12. 115#
    7 Rounds 15 KB swings

  13. 4+23, 35#

    65# on box steps

  14. 35/40/40-step ups

    7 rounds 15 kb @ 53#

  15. 40 step ups

    7 Rounds + 19 @ Rx

  16. 24″ step ups: L-leg only 35#
    WOD: 6rds + 16 @ 55#

  17. 9 + 2 (53 american)

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