Box Jump Workouts

Program Content

Luann

Type

AMRAP

WOD

AMRAP in 20 minutes

5 Box Jumps (24/20 in)

7 Hand Release Push-Ups

Mei

Type

EMOM

WOD

EMOM for as Long as Possible:

5 Box Jump Overs (24/20 in)

50 Jumping Jacks

Kymberly

Type

FOR TIME

WOD

4 Rounds for Time

10 Handstand Push-Ups

15 Box Jumps (24/20 in)

rgelia

Type

FOR TIME

WOD

9-15-21 Reps for Time

Burpee Box Jumps (24/20 in)

Inchworms

Loriann

Type

Lorem Ipsum

WOD

Then, 1 Round of: 19 Pike Push-Ups (24/20 in box), 29 Burpees

Then 2 Rounds of: 55 Hollow Rocks

Then, 1 Round of: 63 Mountain Climbers

Then, 2 Rounds of: 86 Air Squats

Finally, 3 Rounds of: 39 Lying Toe Touches (alternating)

Hobert

Type

AMRAP

WOD

AMRAP in 20 minutes

4 Box Step-Ups (24/20 in)

4 Jumping Jacks

4 Shoulder Taps Continue with this pattern, adding 4 reps to each movement after every round.

Leisa

Type

FOR TIME

WOD

9 Rounds For Time

7 Squat

8 Burpee Box Jumps (36/30 in)

Consuelo

Type

FOR TIME

WOD

7 Rounds for Time

6 Handstand Push-Ups

9 Box Jumps (24/20 in)

Samella

FOR TIME

Lorem Ipsum

WOD

21-18-15-12-9-6-3 Reps for Time

Box Jumps (24/20 in)

Start each round with a 50 meter Bear Crawl

Stefan

Type

FOR TIME

WOD

4 Rounds for Time

3 Deadlifts (1.5 x Bodyweight)

6 Burpees

9 Box Jumps

(24/20 in)

Roslyn

Type

AMRAP

WOD

AMRAP in 30 Minutes:

9 Box Jumps (24/20 in)

Miquel

Type

FOR TIME

WOD

4 Rounds for Time

376 meter Run

34 Burpee Box Jump Overs (30/24 in)

Savannah

Type

FOR TIME

WOD

2 Rounds for Time

25 Handstand Push-Ups

10 Burpee Box Jump Overs (24/20 in)

800 meter Run

Stephenie

Type

FOR TIME

WOD

50 Front Squats

60 Box Jumps

Becky

Type

FOR TIME

WOD

Draw cards from a standard 52-card deck plus 2 Jokers.

Each card drawn determines which exercise to do and the number of reps.

Suit determines the exercise:

Hearts = Push-Ups Diamonds = Sit-Ups Clubs = Air Squats Spades = Box jumps (24/20 in) Card value determines the number of reps (face cards = 10, Aces = 11). Jokers = 15 Burpees

Note

Before the clock starts pick the first card from the deck to determine what exercise to do and how many reps. Card value = number of reps (face cards = 10, Aces = 11). Don’t have a deck of cards handy? Check out the ‘Draw a Card’ app (iOS)‘. Score is the time it takes to complete the work dictated by all 54 cards.

Tips and Strategy

To minimize transition times and keep moving you may pick all cards in advance to determine the whole workout or have someone else choose the cards one-at-a-time before you’re ready for the next movement. Alternative Versions The movements above are one example but any five movements (and any equipment – or no equipment) may be used. To design your own version of the workout, select five movements that correspond to each of the four suits (Clubs, Diamonds, Hearts, Spades) plus Jokers in a standard 52-card deck of playing cards. Jokers are typically a longer movement or higher-rep movement.

Lauren

Type

FOR TIME

WOD

Buy-In:

25 Handstand Push-Ups

Then, 75-60-45-30-15 reps of:

Box Step-Ups (24/20 in)

Sit-Ups

Back Extensions

Kristyn

Type

FOR TIME

WOD

Every Minute On the Minute (EMOM) in 9 minutes

20 Burpee Box Jumps (20 in)

Madelene

Type

AMRAP

WOD

AMRAP in 11 minutes

11 Burpee Box Step-Overs

*Add 1 Rep Each Round

Benny

Type

FOR TIME

WOD

10-9-8-7-6-5-4-3-2-1 reps of:

Box Jumps (24/20 in)

Push-Ups

Krista

Type

AMRAP

WOD

AMRAP in 26 minutes

20 Box Jumps (24/20 in)

Vickey

Type

FOR TIME

WOD

40 Burpee Box Jumps (24/20 in)

Santina

Type

FOR TIME

WOD

20 Box Jumps (24/20 in)

20 Handstand Push-Ups

Myung

Type

AMRAP

WOD

AMRAP in 30 minutes

150 meter Run

20 Box Step-Ups (24/20 in)

20 Walking Lunges

75 meter Run

10 Broad-Jumps

10 Push-Ups

150 meter Run

10 Burpees

20 Box Tricep Dips (24/20 in)

Irene

Type

FOR TIME

WOD

2 Mile Run

2 Minutes Rest

400 Box Jumps (24/20 in)

2 minutes Rest

2 mile Run

Kortney

Type

EMOM

WOD

EMOM for 20 minutes

For odd minutes, perform: 5 Squats

For even minutes, perform: 5 Burpee Box Jumps (24/20 in)

Moses

Type

FOR TIME

WOD

18-12-6 Reps for Time

Box Jumps (30/24 in)

Barbera

Type

FOR TIME

WOD

5 Rounds for Time:

400 meter Run

30 Box Jumps (24/20 in)

Cassaundra

Type

FOR TIME

WOD

4 Rounds For Time

27 Box Jumps (24/20 in)

20 Burpees

Jay

Type

FOR TIME

WOD

5 Rounds for Time

14 Box Jumps (24/20 in)

12 Burpees

Wilber

Type

AMRAP

WOD

60 Box Jumps (24/20 in)

Melani

Type

FOR TIME

WOD

100 Rounds for Time

1 Burpee 2 Ground-to-Overheads (pick load & object)

3 Sit-Ups

4 Box Step-Ups (24/20 in)

With a running clock, as fast as possible perform the prescribed work in the order written for 100 rounds.

Harriett

Type

FOR TIME

WOD

5 Rounds For Time

22 Box Jumps (24/20 in)

400 meter Run

22 Burpees

Kathryn

Type

FOR TIME

WOD

50 Hand Release Push-Ups

50 Box Jumps (24/20 in)

50 Air Squats

So

Type

AMRAP

WOD

AMRAP in 10 minutes

25 Box Jumps (24/20 in)

Rita

Type

FOR TIME

WOD

800 meter Run

10 Squats

6 Handstand Push-Ups

20 Squats

6 Handstand Push-Ups

30 Squats

6 Handstand Push-Ups

40 Squats

6 Handstand Push-Ups

50 Box Jumps (60/50 cm)

40 Squats

6 Handstand Push-Ups

30 Squats

6 Handstand Push-Ups

20 Squats

6 Handstand Push-Ups

10 Squats

800 meter Run

Zaida

Type

AMRAP

WOD

AMRAP in 15 minutes

12 Box Jumps (24/20 in)

Collette

Type

FOR TIME

WOD

3-9-15-21-15-9-3 Box Jumps (24/20 in)

Darwin

Type

FOR TIME

WOD

5 Rounds for Time

30 Push-Ups

20 Box Jumps (30/24 in)

1 mile Run

Vannessa

Type

FOR TIME

WOD

Partition anyhow, complete:

50 Burpees

50 Chair Dips

100 Alternating Lunges

100 Mountain Climbers

200 Russian Twists

200 Step-Ups

Ilse

Type

FOR TIME

WOD

AMRAP in 21 minutes

400 meter Run

21 Push-Ups

21 Box Jumps (24/20 in)

15 Burpees

Bonita

Type

FOR TIME

WOD

3 Rounds for Time

12 Box Jump Overs (24/20 in)

10 Box Rings

Mohamed

Type

FOR TIME

WOD

15 Box Jumps (24/20 in)

9 Burpees

21 Box Jumps (24/20 in)

15 Burpees

21 Burpees

9 Box Jumps (24/20 in)

Jamar

Type

FOR TIME

WOD

1,000 Box Step-Ups (20 in)

Lettie

Type

FOR TIME

WOD

6 Rounds for Time

19 Box Jumps (24/20 in)

Susan

Type

FOR TIME

WOD

20 Rounds for Time

4 Burpee Box Jump Overs (30/24 in)

Get through the 20 rounds as fast as possible.

Porsche

Type

FOR TIME

WOD

50 Air Squats

50 Sit-Ups

25 Push-Ups

25 Burpees

100 Box Step-Ups (24/20 in)

25 Burpees

25 Push-Ups

50 Sit-Ups

50 Air Squats

Clorinda

Type

AMRAP

WOD

AMRAP in 30 minutes

13 Push-Ups

9 Box Jumps (24/20 in)

Jama

Type

FOR TIME

WOD

50 Deadlifts (Bodyweight)

50 Incline Push-Ups (24/20 in)

50 Box Jumps (24/20 in)

1 mile Run

Perform incline push-ups with feet on top of a box, hands on the floor.

Pamela

Type

AMRAP

WOD

AMRAP in 19 minutes 18 seconds

11 Box Jumps

11 Lunges (alternating legs)

Complete as many rounds as possible within 19 minutes and 18 seconds.

Efrain

Type

FOR TIME

WOD

21-15-9 Reps for Time

30 Box Jumps (24/20 in)

Mandi

Type

FOR TIME

WOD

24-18-12-6 Reps for Time:

Burpee Box Jumps (24/20 in)

Sit-Ups

Toya

Type

FOR TIME

WOD

21-15-9 Reps for Time

Burpee Box Jumps (24/20 in)

Handstand Push-Ups

Iesha

Type

FOR TIME

WOD

3 Rounds for Time

24 Box Jumps (24/20 in)

Lonnie

Type

FOR TIME

WOD

6 Rounds for Time

9 Box Jumps (24/20 in)

11 Sit-Ups

Starting at 1:00, perform 1 Burpee at the top of each minute

Simona

Type

FOR TIME

WOD

100 Lateral Burpees

100 Box Step-Ups (24/20 in)

100 Push-Ups

Every minute on the minute, perform:

5 Air Squats

5 Sit-Ups

Time Cap: 30 minutes

Jamey

Type

FOR TIME

WOD

5 Rounds For Time

400 meter Run

30 Box Jumps (24/20 in)

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Lilly

Type

FOR TIME

WOD

3 Rounds For Time

50 Burpees

50 Box Jumps (24/20 in)

800 meter Run

Miguel

Type

FOR TIME

WOD

5 Rounds for Time

100 Box Step-Ups

Marisa

Type

FOR TIME

WOD

5 Rounds for Time:

20 Box Jumps (24/20 in)

Leatrice

Type

AMRAP

WOD

AMRAP in 11 minutes

8 Box Step-Ups (2×50/35 lb, 24/20 in)

1 Strict Handstand Push-Up + Kipping Handstand Push-Up

8 Box Step-Ups ( 24/20 in)

2 Strict Handstand Push-Ups + Kipping Handstand Push-Ups

8 Box Step-Ups (24/20 in)

3 Strict Handstand Push-Ups + Kipping Handstand Push-Ups* *Add one rep strict and kipping handstand push-ups after every round.

Freddy

Type

AMRAP

WOD

AMRAP in 10 minutes

100 meter Run

10 Box Jumps (24/20 in)

200 meter Run

20 Box Jumps (24/20 in)

300 meter Run

30 Box Jumps (24/20 in) etc.

Add 100-meter run and 10 box jumps after each round.

Tonie

Type

AMRAP

WOD

AMRAP in 30 minutes

30 Air Squats

20 Box Jumps (24/20 in)

32 meter Walking Lunges

20 Hand Release Push-Ups

15 Burpees 100 meter Run

Alena

Type

FOR TIME

WOD

21-15-9-3 reps of:

Handstand Push-Ups

Burpees

Then, 50-40-30-20-10 reps of:

Box Step-Ups (24/20 in)

Sit-Ups

Cherry

Type

FOR TIME

WOD

20 Rounds for Time

30 Box Jumps (24/20 in)

Rest 30 seconds between sets.

With a running clock, as fast as possible perform the prescribed work in the order written for 20 rounds. Rest 30 seconds between sets

Jesica

Type

AMRAP

WOD

AMRAP in 19 minutes

Shuttle Sprint (5, 10, 15 yards)

6 Burpee Box Jump Overs (20 in)

For the shuttle sprints, each round run 5 yards out and back, then 10 yards out and back, then 15 yards out and back. For the burpees box jump overs, jump over the box without touching it.

Brad

Type

EMOM

WOD

EMOM for 10 minutes

5 Burpee Box Jumps (24/20 in)

Billi

Type

FOR TIME

WOD

5 Rounds For Time

20 Box Jumps (24/20 in)

Vivienne

Type

FOR TIME

WOD

90 Box Jumps (30/24 in)

Margeret

Type

FOR TIME

WOD

1 mile Run

75 Hand Release Push-Ups

75 Air Squats

1 mile Run

75 Sit-Ups

75 Box Jumps (24/20 in)

Anya

Type

AMRAP

WOD

AMRAP in 18 minutes

400 meter Run

18 Air Squats

200 meter Run

18 Box Jumps (24/20 in)

On an 18-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Kip

Type

AMRAP

WOD

AMRAP in 25 minutes

8 Handstand Push-Ups

8 Box Jumps (30/24 in)

Verdie

Type

AMRAP

WOD

AMRAP in 15 Minutes:

10 Box Jumps (24/20 in)

60-foot Handstand Walk

Score is the total number of rounds and repetitions completed before 15 minutes.

Colette

Type

FOR TIME

WOD

12-9-6-3 Reps for Time

Burpee Box Jumps (24/20 in)

Rich

Type

FOR TIME

WOD

4 Rounds for Time

29 Sit-Ups

29 Box Jumps (24/20 in)

29 Knees-to-Elbows

29 Burpees

Harriet

Type

FOR TIME

WOD

7 Rounds for Time

100 meter Sprint

10 Burpee Box Jumps (24/20 in)

3 minutes Rest Time each round.

Score is total time for all seven rounds, including rest.

Elda

Type

FOR TIME

WOD

30-20-10 reps of:

Burpees Push-Ups

Rest 1 minute

Directly into, 10-20-30 reps of:

Box Step-Ups (24/20 in)

Sit-Ups

Shondra

Type

FOR TIME

WOD

5 Rounds For Time

400 meter Run

10 Burpee Box Jumps (24/20 in)

1 minute Rest

Dian

Type

FOR TIME

WOD

800 meter Run

20 Burpee Box Jumps (24/20 in)

600 meter Run

20 Burpee Box Jumps (24/20 in)

400 meter Run

20 Burpee Box Jumps (24/20 in)

200 meter Run

20 Burpee Box Jumps (24/20 in)

Kerstin

Type

FOR TIME

WOD

5 Rounds for Time

500 meter Run

20 Box Jumps (24/20 in)

5 Handstand Push-Ups