As a three person team -- perform 1,000 reps for time of:
Box Jump (24"/20”)
Standing Broad Jump
Double-unders
Jumping ring dips
Post time to comments.
Coach's Notes.
Each team must perform 1000 total reps (all tasks combined, not 1K of each) and at least 100 reps of each task, aside from that it’s up to you how you sequence and partition the tasks (and keep track of your reps).
- Standing Broad Jump. -- no buffoonery, each rep should be at least as far as you are tall. Julio Jones (WR - ATL) has an 11' 5" broad jump. Just sayin'.
- Double-unders -- aim for no subs. If you absolutely must, sub singles at 4:1 ratio.
- Jumping ring dips -- adjust rings just under chest height, so you can hit the bottom of the dip position with your feet on the floor in a quarter squat. Impart a little momentum with a jump, and press out to full extension in a powerful lockout position (external rotation of the hands). Recommend adjusting the rings for your tallest athlete, then using bumper plates to achieve the
right height for the vertically challenged so you don't have to goof with straps.
Training Videos.
- "Jumping Dip Demo" - best I could find, from Bonfire Health.
- "Recovering Your Jumping Calves" - re-posting a KStarr vid on calf mashing. If you feel some weekend tightness, revisit and try some of the suggestions in here.
- "Jump Around" - Retro Jukebox, on autopilot this week...like there was any other choice? It's the clean version, because functional fitness is a family affair. But if your kids are any good at madlibs, they'll probably be able to fill in the blanks pretty easily. House of Pain from '92 sending you into the weekend.