Tag Archives: Box Jumps

Back Squats then TRX Rows, Dips and Box Jumps

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Take 15 minutes and work up to the working weight for Back Squats.

Then every 3 minutes for 15 minutes (5 rounds) do

  • 5 x Back Squat at the working weight

Then do AMRAP in 12 mintues of

  • 6 x TRX Rows (with feet on bench/box)
  • 9 x Dips
  • 12 x Box Jumps

Results:  Ended up doing 185lbs/84kg for the Back Squats.  For the AMRAP did 7 rounds plus 6 reps.

Bench Press and Pullups followed by Toes to Bar and Box Jumps

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Not for time do 5 rounds:

  • 3 x Bench Press @ 185lbs
  • Immediately followed by Max Effort Pullups changing grip each round (wide, narrow, suppinanted, etc.)

Then for time do alternating ladders of

  • 10,9,8…1 x Toes to Bar
  • 2,4,6…20 x  Box Jumps

Results:  For the metcon 12:39.

Row and Thrusters, then Box Jumps and Dips

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Warm up with 200 Double Unders, then work on Ring Muscle Ups and Handstands.

Shortened version of the CFI workout from 22 September 2016:

Complete as many rounds and reps as possible in 7 minutes of:

  • Row 250 Meters
  • 10 x Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Box Jumps (24″/20″)
  • 10 x Ring Dips

Results:  Success on all fronts.  For the warm up got in 105 unbroken double unders, then got my first muscle up (then proceeded to do 5 more, including 2 in a row) and was able to hold a handstand for around 5 seconds.  For the metcon, in the first part, I got 2 rounds plus 250m row and 5 Thrusters, for the second part got 3 rounds plus 20 box jumps and 5 ring dips.

Lower Body Vacation Workout

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So, following on to my last post, as a second workout, to keep in shape while on vacation here is the lower body version.  Could also swap Back Squats for Deadlifts.

Not for time do 3 rounds of Deadlift with the following rep scheme:

  • 5 x @ 185lbs/85kg
  • 3 x @ 205lbs/93kg
  • Max Reps @ 225lbs/102kg

Then for time do:

  • Row 2k
  • 50 x Box Jumps
  • 50 x Kettlebell Swings @ 24kg
  • 50 x Air Squats

Results:   For the max reps DL did 6 reps. Metcon in 17:00 (50 Air Squats are way easier than 50 pushups)