Warm up

4 rounds for time of:
15 box jumps, 90/ 70 cm box
Run 400 meters
– – –

Beginner:

4 rounds for time of:
10 box jumps, 60/50 cm box
Run 400 meters

 

The box jump requires you to jump from and land on both feet. If this is not possible at the listed heights, reduce the height further. Stand to full hip and knee extension before stepping down to begin the next rep. Strive to complete each round under 4 minutes. Further decrease the box jump reps and/or run distance if needed.