30 Strict HSPU
40 Box Jumps (20 in.)
20 Strict HSPU
30 Box Jumps
Box Brief –
Happy Friday! We are finishing out the week without heavy loading, just a triplet of running, jumping and some higher-level gymnastic work. Athletes run 400 meters, then perform 30 Strict HSPU or a HSPU variation that is harder than you normally perform in a workout— your arms will be fresh from the run, so you should be able to give it a good go. You’ll then perform 40 box jumps, which will tax the same muscles recruited for running, then run again.
The second time at the wall and on a box, you are performing less reps, with the idea being that you perform the second round of reps in roughly the same time it took to complete the first round; there is less volume, but with fatigue setting in, it will likely have a compounding effect on your pressing stamina in the HSPU and your explosiveness and breath during the box jumps. Athletes then finish the workout with one last run that is meant to be an all-out effort!
If weather does not permit this workout due to rain or severe cold, a 500-m row can be subbed for the run. If the weather is cold and you are running outside, make sure you choose to step down instead of rebounding on the box jumps to preserve your Achilles!