For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run
♀ 24-inch box
♂ 30-inch box
Post times to the comments.
Stimulus and Strategy:
Today’s workout is a pyramid rep scheme with two movements. This is a moderate-duration effort that challenges you to push the pace with an elevated heart rate. The box jump-overs are slightly higher and require a bit more effort and focus as you are moving from one side to the other. Push the pace on each run and keep moving on the box jump-overs.
Scaling:
Reduce the distance of the run and volume of the box jump-overs.
To reduce the complexity of the run, consider reducing the distance or substituting with an alternative. For the box jump-overs, reduce the height of the box to a height that allows you to maintain the jump. If necessary, consider stepping up as opposed to jumping.
In case of an injury or limitation, consider substituting the 400-meter run with a 900/1,250-meter Echo bike or a 400/500-meter row. For the 800-meter run, substitute with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the box jump-overs, reduce the height and perform step-ups or lunges.
Intermediate option:
For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run
♀ 20-inch box
♂ 24-inch box
Beginner option:
For time:
200-meter run
20 box step-overs
400-meter run
20 box step-overs
200-meter run
♀ 12-inch box
♂ 20-inch box
Coaching cues:
To speed up the box jump-overs, try turning 180 degrees on top of the box before stepping down. This turn on top of the box will set you up to perform the next box jump-over because you will be facing the box and prepared for the next rep.
Resources:
Running: Pulling in Place Drill
Box Jump-Over Variations
Box Step-Over
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