5 rounds for time and load of:
10 box jumps
10 deadlifts
Rest 1 minute between rounds.
♀ 24-inch box
♂ 30-inch box
Post-Workout
Accumulate 3 minutes of an L-sit in as few sets as possible.
Post time for each interval and load used on the deadlifts to comments.
Stimulus and Strategy:
Each effort of this interval workout is intended to be short with a rest period that won’t allow for total recovery. The box jump height is intended to be challenging but allow for a consistent pace. The deadlift weight is up to you and can be changed as needed throughout the workout. The goal is to use a challenging load that allows for all 10 reps to be completed consecutively with sound mechanics. Expect the fatigue in the posterior chain to make each movement significantly more difficult in the later rounds.
Scaling:
Reduce the height of the box and the weight on the deadlift.
To reduce the complexity of the box jumps, perform step-ups. For the post-workout skill work, reduce the length of the legs by bending the knees and tucking them in close to your chest.
In case of injury or limitation, for the deadlifts, to keep your torso more upright and avoid having to navigate the knees, consider sumo-stance kettlebell or dumbbell deadlifts. You may also choose unloaded good mornings. For the L-sit holds, perform seated leg raise holds or plank holds.
Intermediate option / 5 rounds for time and load of:
10 box jumps
10 deadlifts
Rest 1 minute between rounds.
♀ 20-inch box
♂ 24-inch box
Post-Workout
Accumulate 3 minutes of an L-sit with both knees tucked in as few sets as possible
Beginner option / 5 rounds for time and load of:
10 box step-ups
10 deadlifts
Rest 1 minute between rounds.
♀ 12-inch box
♂ 20-inch box
Post Workout
Accumulate 2 minutes of a plank hold with the knees on the ground in as few sets as possible
Coaching cues:
The box jump is not just about legs. Use an upward swinging motion of your arms as you prepare to jump to enhance your performance.