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“Stairway to Heaven”

GarageGymAthlete Benchmark WOD

3.0K 63
  • For Time
  • Part A
  • From 0:00-20:00, EMOM of:
  • 20 Box Step-Ups (40/30 lb Weight Vest)
  • Rest 3 minutes
  • Part B
  • From 23:00-43:00, EMOM of:
  • 20 Box Step-Ups (20/14 lb Weight Vest)
  • Rest 3 minutes
  • Part C
  • Finally, from 46:00-1:06:00, perform:
  • 400 Box Step-Ups

This workout has 3 parts. Part A is to perform 20 Box Step-Ups with a Weight Vest (40/30 lb) every minute on the minute (EMOM) for 20 minutes. If unable to keep pace, start over with 2 reps less than your previous attempt until you get to a pace you can handle. Rest 3 minutes.

For Part B, athlete will do the same EMOM in 20 minutes but with a lighter Weight Vest (20/14 lb). Use pacing you determined above. Rest 3 minutes. Finally, for Part C, athlete must perform 400 Box Step-Ups without any weights. There is a 20-minute time cap for the last part.

Score is the time on the clock when the 400th Box Step-Ups is completed.

Scaling

Established
Part A
From 0:00-20:00, EMOM of:
18 Box Step-Ups (30/20 lb Weight Vest)

Rest 3 minutes

Part B
From 23:00-43:00, EMOM of:
18 Box Step-Ups (20/14 lb Weight Vest)

Rest 3 minutes

Part C
Finally, from 46:00-1:06:00, perform:
300 Box Step-Ups

Recruit
Part A
From 0:00-20:00, EMOM of:
16 Box Step-Ups (20/14 lb Weight Vest)

Rest 3 minutes

Part B
From 23:00-43:00, EMOM of:
16 Box Step-Ups (20/14 lb Weight Vest)

Rest 3 minutes

Part C
Finally, from 46:00-1:06:00, perform:
200 Box Step-Ups


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Background: This workout from End of Three Fitness was posted to their @garagegymathlete Instagram channel and YouTube, as one of their “Meet Yourself Saturday” series of workouts: “We decided to kick the year off with a bang and welcome all of our new members to an epic Meet Yourself Saturday. Just know athletes all over will be joining. Also, scale accordingly.”

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