3 Rounds of timed intervals


*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


3 Total Rounds of:

  • 1 Minute of Box jumps (20/24″)
  • 1 Minutes of Alt DB snatches (40/60lbs)
  • 2 Minutes of back rack step-ups (40/60lbs)(16/20″)
  • 2 Minutes of Calories
  • 3 Minutes rest

*Score is total box jumps + snatches + step-ups + calories

Stimulus Goal:

Why Do This Workout? Develop your lower body explosiveness. Each round starts with high power movements, then goes into high muscle endurance. You will be able to maintain robust speed and power for longer in the lower body after doing this workout.

Duration and Feel: The minutes tell you exactly how long you’re working for. It should be challenging, but you should be able to hold and do the movements listed without resting during these working minutes. Remember that you have 3 minutes of rest between rounds.

Specific warm-up focus: Warm up hips, legs, and shoulders. Yogi squats, jumping squats, jumping jacks, weightless step ups before prepping for the exact movements would be good.

Scaling Options: Lighter weight on BB and DB for the step ups and the DB snatches. Lower boxes for box jumps and step ups as needed.


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