Workout Description

Why This Workout Is Medium

A single-movement, bodyweight test with moderate skill. Assuming around 40 unbroken reps in about 2 minutes, density is low (rep count × 0.5 load factor / minutes ≈ 10 units/min), awarding minimal density points. Box jumps rate as moderate complexity, and the short, sub-5-minute time domain boosts the score slightly. No modifiers apply. Overall, this yields a medium challenge emphasizing repeatable power and control.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Every rep is an explosive jump. The test rewards producing force quickly while maintaining crisp mechanics and balance on top of the box.
• Stamina (7/10): Leg and calf endurance matter as you repeat explosive jumps with full control. Maintaining mechanics while fatigue builds is the primary limiter for most athletes.
• Speed (7/10): Efficient cycling and tight transitions on top drive better scores, but the control standard and step-downs temper all-out sprint speed.
• Endurance (6/10): Short to moderate continuous effort taxes aerobic capacity without becoming a long grind. You’ll breathe hard throughout while managing pace to avoid redlining too early in the set.
• Strength (2/10): No external load is used; lower-body strength matters only insofar as it supports repeated takeoffs and controlled landings at a modest box height.
• Flexibility (2/10): Requires basic ankle, knee, and hip range for safe takeoff and landing, plus full hip extension on top, but no extreme mobility demands.

Movements

• Box Jump

Scaling Options

Scale to: lower box (20/16 in) • step-ups to full extension • plate stack jumps (gradual height)

Scaling Explanation

These options maintain the jump/step pattern and control standard while reducing height or impact so athletes can accumulate meaningful unbroken volume with safe mechanics.

Intended Stimulus

A steady, rhythmic effort that feels springy and controlled rather than frantic. You should breathe consistently, land softly, and stand tall with balance on top every rep. Expect legs and lungs to burn together. The goal is to push a sustainable cadence without pausing so you can maximize unbroken volume safely.

Coach Insight

Open strong but not reckless. Set a cadence you can hold for 1–3 minutes, prioritize soft landings, and step down to protect your Achilles. If one tip matters most: lock out and show balance on top every rep—no rushed, wobbly stands. Avoid rebounding if you can’t control it. Don’t let feet drift, and keep chest up to prevent missed landings.

Benchmark Notes

Your score is the maximum number of unbroken, controlled reps at the prescribed height. Hit the listed rep targets without resting or breaking rhythm. Stop when you pause excessively or miss control on top. Use these levels to gauge capacity and set realistic progression goals.

Modality Profile

This is pure monostructural-style jumping: repetitive, cyclical movement with no external load and no upper-body gymnastics. The work is entirely in lower-body plyometrics and rhythm, closely akin to jump rope or running in movement pattern and metabolic feel.

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