Tag Archives: Box Jumps

Bench Presses then Deadlifts, Pushups and Box Jumps

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4 rounds

  • 4 x Bench Press @ 80-85% 1RM

Then 2 rounds of

  • 15 x Incline Dumbbell Bench Press @ 20kg per hand

Then AMRAP in 10 minutes

  • 3 x Deadlift @ 225lbs
  • 5 x Hand Release Pushups
  • 7 x High Box Jumps @ 30in / 75cm

Results: Was planning on going heavier with the Bench Press but it just wasn’t there so dropped back in weight… used 170lbs (used 175lbs last time). Metcon 7 rounds plus 3 reps.

Sumo Deadlifts then Fight Gone Bad

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3 rounds

  • 5 x Sumo Deadlift @ 70% of 1RM Deadlift

Then, for total reps, 3 rounds of

  • 60 seconds Sandbag Thruster @ 30lbs (Wallballs @ 9kg if you have a Wall and a Ball)
  • 60 seconds Sumo Deadlift Highpulls @ 65lbs
  • 60 seconds Box Jumps
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Row for Calories
  • 60 seconds rest

Results: Used 210lbs for the Deadlift. Metcon 274 reps (106-87-81).

Pike Lifts, Deadlifts and Box Jumps

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4 rounds of 30 seconds work/30 seconds rest

  • Pike Lift Hold

5 rounds

  • 8 x Single Leg Deadlift @ 32kg Right
  • Rest 30 seconds
  • 8 x Single Leg Deadlift @ 32kg Left
  • Rest 60 seconds

Then 10 rounds for time

  • 10 x No Touch Deadlift @ 165lbs/75kg (stop just below the knee)
  • 10 x Box Jump
  • Rest 40 seconds

Results: Metcon 15:01 including rests. Low Deadlift weight meant I could do all rounds unbroken… worked out well.

Front Squats then Hip Thrusts, Box Jumps, Bent Rows and Strict Press

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3 rounds, resting 2 minutes between rounds

  • 6 x Front Squats @ 80-85% of 1RM

Then every 2 minutes for 12 minutes

  • 10 x Bodyweight Hip Thrusts
  • 10 x High Box Jumps (30 inch/75cm)

Then inspired by the Curls for Girls Wod…10-9-8-7-6-5-4-3-2-1 of

  • Bent Rows @ Empty Barbell
  • Strict Press

Rest 3 minutes the repeat but with 10kg Dumbbell.

Results: Used 170lbs for the Front Squats. Used 165lbs as my bodyweight (actually only 155lbs/70kg these days). Metcon 2:53 and 3:07.