top of page


(Specialty warm-up: 30 mountain climber, 5 box jump w/ bumper plate, 10 medicine ball throw) 3 minute sled pull/ drag (20yd. each @ BW) "Drag" = forward, "Pull" = backward. Accumulate as much distance as possible in three minutes, strategizing wisely and taking as little rest as absolutely needed. Set a timer to alert you at the 1, 2, and 2:30 mark. End the designated time balanced between forward and backward trips. Then: Box jump @ 10lb. W, 15lb. M (use bumper plate):

5, 5, 5, 5, 5, 5 Height increases in each set (denoted by commas). Start challenging, and end even moreso. Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment. Additionally- and though it seems like common sense- pull your knees up towards your chest in the launch, and forcefully drive them down in the landing! We always want to land in a tall, above-parallel position, and doing so at any considerable or challenging height demands positional awareness, force, and speed. And then, 5 rounds of: 10 Abmat sit-up (with medicine ball @ 10/12lb. W, 12/16lb. M (10 = 10 each) 10 Medicine ball throw/ 'Tall slam ball' @ same  5 Inchworm 100 Jumprope Transition seamlessly and aggressively. Hustle through, and if rest is needed, keep it short and specific (3 breaths/ :15 sec. or less) Transitional details: Attempt to not touch the ground with your hands from the beginning of the round until starting the inchworm. And finally, "Time under tension": 15 "Prison" Abmat sit-up + 15 Abmat sit-up @ (up to) 1/2 BW + 15 cat/ cow stretch + 25 calories Airdyne @ cool-down pace Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up(never draped at hips). Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

"Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.


bottom of page