The Box Jump


Desmond, 47″.

The humble plyo box.  Stack a bunch of 45# bumpers on top of it and it becomes an amazingly effective tool.  High box jumps challenge us in ways that other exercises can’t.  First there is the very real fear of the height.  The mental and, dare I say, spiritual gains from overcoming an admittedly scary jump are huge.  The physical benefits of high box jumps range from increased explosivity to faster hip flexion.  That’s right, high box jumps have a direct carry over to the Olympic lifts.  The rapid hip flexion in the top part of the box jump is the same as the hip flexion needed in the third pull of the snatch and the clean.  So throw some high box jumps in your training.  You won’t regret it.


As Many Rounds As Possible (AMRAP) in 15 minutes:

200m run

3 Push Jerks BW

4 Box Jumps 40/28″

5 Pullups