3 ROUNDS - FOR TIME
20 Bench Press
20 Box Jumps
40 Mt. Climbers
General Warm Up
3-5min of Cardio of choice, followed by:
3 ROUNDS
:30 of Plank Up Downs (or Front Plank)
10 Box Step Ups (Or Lunges)
10 Squat Thrust + Box Jump*
*1 Squat Thrust + 1 Box Jump x 10. If you don’t have a box, apply the same idea to the power jumps.
Specific Warm Up
If you are barbell benching or dumbbell benching on a bench, you’ll need to get yourself set up and work your way up to a weight that is challenging, but that allows you to do 20 unbroken reps in that first round!
If you are floor pressing, be sure to touch on that and warm your way up to a working weight for the workout.
If you are doing box jumps at a higher level than you did in the warm up, work your way up to your higher box for the day!
Workout of the Day
3 ROUNDS - FOR TIME
20 Bench Press
20 Box Jumps
40 Mt. Climbers
Bench Press
This can be performed with any version of Barbell on a bench, Dumbbells on a bench, or Floor Press. If you have the luxury of being able to choose specific weights for this, try to find a weight that allows you to get that first 20 unbroken and then stick with that weight. If you have weights that make it too easy to do 20 in a row, make the first 10 extra slow!
Box Jumps
There’s something for everyone in the box jump video! Find the one that works for you and get after it! If you have a spatial issue with box jumps, go for Power Jumps instead.
Mountain Climbers
Remember that on Mountain Climbers we count each leg as half of a rep. So Right+Left = 1 Rep. You can also think of this as 40 reps on each leg. Keep that butt low and the abs tight!
Optional Accessory Work
Pull Up Strength!
Option 1: If you are able to consistently do sets of >10 strict pull ups, add some weight to your pull ups to give yourself 3 challenging sets of 8-10 reps.
Option 2: If you are able to do 5-10 strict pull ups in a row, go for 3 sets of as many reps as you can.
Option 3: If you are able to do 1-4 strict pull ups, do the following complex 3-5 times, resting in between each attempt: 3 Top-Half-Pull-Ups followed by a :10 negative chin up.
Option 4: If you cannot do a pull up, but you have a pull up bar, try to accumulate 3-5 reps of a :10 chin over bar hold.
Option 5: If you cannot do a pull up, but you have an assisted pull up machine at your gym, perform 3 - 5 Sets of 5 - 10 reps.
Option 6: If you cannot do a pull up and do not have a pull up bar, do 3-5 sets of the following: 10 Bodyweight Rows or Dumbbell Rows + 10 Dumbbell Pullovers
Cool Down
1-2min of Chest Stretches
1-2min of Tricep Stretches
1-2min at the Bottom of a Squat
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