Warm Up:
2 set
30 skier jacks
10 leg swings (front and back)/leg
30 high knees (in place)
10 up-downs
30 butt kickers (in place)
10 tuck jumps
Specific Warm-Up:
1 set
10 box step-ups
100-m run
1 set
8 box jumps
100-m run
1 set
6 box jumps
100-m run
1 set
4 box jumps
100-m run
WOD:
4 rounds for time:
15 box jumps (30/36 in)
400-m run
Time Cap: 15 Minutes
Intermediate:
4 rounds for time:
15 box jumps (24/30 in)
400-m run
Beginner:
3 rounds for time:
15 box jumps (12/20 in)
400-m run
Movement scaling options:
Box jumps: Height, step-ups
Run: ~2:00 Distance, 800/1,000-m C2 bike, 400/500-m row, 24/30 calorie Echo/Assault bike
Alternate Workout:
4 rounds for time:
15 jumps to a target
400-m run
Make the target a challenge to touch with one or both hands.
Partner Option:
4 rounds each with a partner:
15 box jumps
400/500-m row
Partners alternate full rounds
Post-Workout Skill Work:
5 sets for load:
10 front-rack lunges