Video: 48 Inch Box Jump @ Gym Jones

Workout: A Dead Jump

 Workout: A Dead Jump
 

Workout:

Every minute and a half for 10 rounds:

• 3 Deadlifts
• 3 Box Jumps
• 3 Deadlifts
• 3 Box Jumps

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Recommended Weight:

Men: 1 x bodyweight deadlift 

Women: 2/3 x bodyweight deadlift

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and adequate nutrition to fuel the activity and aid recovery.  Work hard but always aim for correct form.

Please visit the FAQ for details on individual exercises or consult the advice of a registered exercise professional.

If you are new to this type of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's a Fitness Explorer example warmup

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Darryl Edwards

Workout: Strength Endurance II

Warmup:

• 5 min moderate effort - Row, Run or Bike.
• 50 Double Unders *

Workout: 

Strength Endurance:
(perform one of the below exercises, either Gold, Silver or Bronze effort)

• Gold: 100 x 20kg Kettlebell 1 arm Snatches (50 per arm) 
• Silver: or 100 x 10kg Dumbbell Squat Clean and Press - Silver (50 each arm)
• Bronze: or 100 x 10kg Dumbbell Push Press - Bronze (50 each arm)

Finisher:

30 Chin-Ups (underhand grip)

20 Box Jumps

10 Clap (Plyometric) Push-Ups

Notes:

* To perform a double under:

perform a (skip/jump rope).  

jump up higher than usual, swinging the rope round twice per jump.  

minimal bending of the knees and staying as upright as possible.  

To substitute 50 double unders, do 200 single jumps, or 100 squat jumps.

Workout: @ Home II

Push-Ups - 100 reps

Air Squats - 100 reps

Kettlebell Snatches (each arm)

12 reps, then 9, then 6

Box Jumps (24" box) - 50

Skipping

200 Singles

10, 20, 30, 30, 20, 10 Double Unders

Crocodile Plank

1st set 10 seconds

2nd set 20 seconds (and so on for 30, 40 and 50 seconds).

Pull-Ups

1st Round: Maximum Number of Reps 

2nd Round: Half max reps 

3rd Round: Half max reps