2-3 Rounds
:30 No Jump Rope Jump
10 Wrist Stretch
5 Inchworm to Push Up
10 Glute Bridge Reach
10 Air Squat
10 Plank Shoulder Taps
Athletes Notes
- No Jump Rope Jump
- Wrist Stretches
- Inchworm to Push Up
- Heel Taps (aka Glute Bridge Reach)
- Air Squats
- Plank Shoulder Taps
For Max Reps
:20 Box Jump Overs or Broad Jumps
-1:00 rest-
:40 Box Jump Overs or Broad Jumps
-1:00 rest-
1:00 Box Jump Overs or Broad Jumps
-1:00 rest-
:20 Thruster (2×50/35 or Backpack) or Jumping Lunges
-1:00 rest-
:40 Thruster or Jumping Lunges
-1:00 rest-
1:00 Thruster or Jumping Lunges
-1:00 rest-
:20 Box Jump Overs or Broad Jumps
-1:00 rest-
:40 Box Jump Overs or Broad Jumps
-1:00 rest-
1:00 Box Jump Overs or Broad Jumps
-1:00 rest-
Athletes Notes
Score
This workout is scored on max reps per each movement.
–Score 1: total box jump overs (or broad jumps)
–Score 2: total thrusters (or jumping lunges)
Workout Flow
0:00-0:20: max Box Jump Overs
0:20-1:20: rest
1:20-2:00: max Box Jump Overs
2:00-3:00: rest
3:00-4:00: max Box Jump Overs
4:00-5:00: rest
5:00-5:20: max Thrusters
5:20-6:20: rest
6:20-7:00: max Thrusters
7:00-8:00: rest
8:00-9:00: max Thrusters
9:00-10:00: rest
10:00-10:20: max Box Jump Overs
10:20-11:20: rest
11:20-12:00: max Box Jump Overs
12:00-13:00: rest
13:00-14:00: max Box Jump Overs
Demo videos
Scaling
Scale weight to 2×35/20 Dumbbells, or Backpack