EMOMMetcon20:00
Fierce Box Jump & V-Up Onslaught
Gymnastics
Solo
Workout Details
EMOM
20:00
EMOM for 20 Minutes:
15V-Up
12Box Jump
Original WOD
EMOM for 20 Minutes: Minute 1: 15 V-Ups Minute 2: 12 Box Jumps (24/20 in)
Coaching Tips
Strategy
- 1Adopt a steady pace to maintain energy throughout the 20 minutes.
- 2Break down V-Ups into smaller sets if needed, such as 8-7 to avoid excessive fatigue.
- 3Focus on landing softly on the box, utilizing your legs to cushion the fall rather than your joints.
- 4If you're struggling with the box jump height, reduce to a lower box or perform step-ups instead.
- 5Use the time between movements to breathe and mentally prepare for the next minute.
Safety Considerations
Technical Focus
Ensure proper hip extension during box jumps to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min(Light jog to elevate heart rate.)
Mobility:
- 2 per side Hip Flexor Stretch - 30 sec(Stretch hip flexors to prepare for box jumps.)
- 5 Cat-Cow Stretch - 1 min(Warm up the spine.)
Activation: 2 Rounds of:
2 rounds- 5-8 V-Up(Focus on form and engage core.)
- 5 per leg Box Step-Up(Use a lower box to activate leg muscles, focus on foot placement.)
Scaling Options
Intermediate
Reduce reps of V-Ups and Box Jumps by about 20%.
- 1
v up
Reduce reps to 12 V-Ups.
- 2
box jump
Reduce reps to 10 Box Jumps.
Scaled
Reduce reps significantly for a beginner-friendly version.
- 1
v up
Reduce reps to 8 V-Ups.
- 2
box jump
Reduce reps to 6 Box Jumps or perform Box Step-Ups.