4 rounds for time of:
15 box jumps
400-meter run
♀ 30-inch box
♂ 36-inch box
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Scaling:
Today’s workout should be a moderate time-domain effort. The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a manageable box height, but one that is a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box (barring an injury). Prior to starting the workout, practice using your hands to get down from the top of the box. Once you are standing tall on top of the box, squat down and place your hands on the box. With your hands on the box, you can step down to the ground or jump down. This will speed up your transition between reps and make the descent off the box safer.
Intermediate option:
4 rounds for time of:
15 box jumps
400-meter run
♀ 24-inch box
♂ 30-inch box
Beginner option:
3 rounds for time of:
15 box step-ups
400-meter run
♀ 12-inch box
♂ 20-inch box
Coaching cues:
If you catch yourself landing hard on your box jumps, think about bringing your knees up as you jump and landing as quietly as you can. This will improve efficiency and save energy.
Resources:
The Box Jump
The Box Step-Up
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