Workout Wednesday brought to you by The Get Better Project.
For the advanced athlete…
The box jumps and cleans here can really take some time, but the question is will you hold onto the bar or drop it?
For the bodyweight program:
The box jumps (or step ups) combined with the squat jumps can be a killer! Try to get through those quickly and run for your life! 🙂
Warm-Up
10 mins on air bike
5 easy rounds of:
5 strict pull-ups
10 empty bar squat cleans
15 box step ups
Adv Performance
4 rounds for time of:
Run 400m
15 chest to bar pull-ups
15 box jumps at 24/20 inches
15 squat cleans at 95/65
Performance
4 rounds for time of:
Run 400m
15 pull-ups
15 box jumps at 24/20 inches
15 squat cleans at 75/45
Bodyweight Warm-Up
Jog 400m
3 easy rounds of:
20m of high knees
20m of butt kickers
10 air squats
5 burpees
Adv Bodyweight
4 rounds for time of:
Run 400m
15 banded bent over pulls OR 8 burpees
15 box/chair jumps/steps at 24/20 inches
15 squat jumps
Starter Bodyweight
4 rounds for time of:
Run 200m
10 banded bent over pulls OR 5 burpees
10 box/chair jumps/steps at 20/14 inches
10 air squats