WOD: Hans Kim
Tuesday, September 1, 2026 | CrossFit MYO, San Jose CA
The Workout
Hans Kim
4 Rounds 40/30 Row Cal 20 DB Box Step Up (50/35lbs) 1:1 Intervals
What Makes This Workout Effective
Today’s For Time workout combines rowing with dumbbell box step-ups in a 1:1 interval format, demanding sustained cardiovascular output while stressing unilateral leg power and stability. The rowing builds aerobic capacity and full-body pulling strength, while the weighted step-ups challenge your glutes, quads, and balance under fatigue. Expect a high heart rate with limited rest, making this an efficient conditioning piece for busy professionals.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 40/30 calorie Row, 20 Dumbbell Box Step-Ups (50/35 lbs) |
| Intermediate | 30/24 calorie Row, 20 Dumbbell Box Step-Ups (35/20 lbs) to a 20-inch box |
| Beginner | 20/16 calorie Row, 20 Dumbbell Step-Ups holding light dumbbells (15/10 lbs) or bodyweight to a 12-inch platform |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace the row to avoid blowing up before the step-ups?
A: Start at a steady 70-75% effort on the first round, hitting your calorie target at a consistent split. Treat each round as a four-round race, not a sprint. If your pace drops more than 15-20 seconds per round, scale the calories immediately.
Q: What’s the smartest way to handle the dumbbell step-ups when my legs are gassed?
A: Break them into manageable sets early, like 10-10 or sets of 5, before going unbroken. Hold the dumbbells at your sides rather than rack position to save your grip and core. Step up with a controlled tempo and avoid bouncing off the box.
Q: I’ve never done dumbbell box step-ups before. What should I know?
A: Keep your entire foot on top of the box and drive through your heel to stand tall at the top. Avoid resting the dumbbells on your shoulders, which can strain your neck. Start with a lighter pair and a shorter box, then build up as your confidence and coordination improve.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136