Buy In:

Plyometric Jump Training:

2 X

Bounds

Slalom Bounds

5 Drop Jumps

5 Depth Jumps

WOD:

Tabata:

Thrusters (45/35)

Push ups

Ring Rows

Cash-Out:

Max effort attempt:

3 X

Ring Support L-Sit

For today’s buy in we are going to play with jump plyometrics.  For the bounds we are going to set up parallettes and hop with both feet over each one until we reach the end.  The goal is to jump and land softly, then jump quickly again.  Try to keep your feet on the ground for a minimal amount of time.  Next we will set up the parallettes and perform slalom jumps.  They are very similar except the parellettes will be formed in a straight line, and the goal is to jump side to side to the end.  The drop jump is starting at the top of a box and dropping down, landing in a partial squat. The goal is to land softly to absorb the impact.  For an added strength to the ankles, stay on the balls of your feet for the landing.  Increase the height of the box after each rep.  The depth jumps will be performed by jumping from a lower box to a higher box.  As soon as you drop from a set height, immediately rebound and jump onto a higher box.  Increase the height of the depth and the jump after each session.

For the workout we are going for a tabata protocol with three bodyweight exercises.  A Tabata is a type of interval training (work then rest) which is 20 seconds of work and 10 seconds of rest for 8 cycles.  That’s 4 minutes total.  A tabata thruster will be performed by performing as many thrusters as you can in 20 seconds, then rest for 10 seconds.  Continue this cycle until you have completed 8 rounds.  Once you are done, you will transition immediately into your next exercise which is Tabata Push-Ups.  Once you have completed the push-ups you will transition immediately into your next exercise which is ring rows.  This will be a continuous clock for 12 minutes.  Your transition time between exercises will be the 10 seconds of rest.    To score this workout, you will record each exercises total score.  For example, if you get off of the thrusters, and have completed 65 reps, then that is your score for thrusters.

For the cash-out we are going to hold a ring support l-sit position.  This means you will support your bodyweight at the top of a set of rings with your arms to your sides.  Keeping your legs straight, raise your legs so that your legs create a 90 degree angle.  Once your legs drop past 90 degrees, you are complete.  Repeat two more times.

Results