For TimeMetcon
Savage Box Jump & Burpee Requiem
3 Rounds
Monostructural
Gymnastics
Solo
Workout Details
For Time
3 Rounds For Time:
400 mSki
12Burpee
21Box Jump
24"/20" box height
Coaching Tips
Strategy
- 1Maintain a steady pace on the Ski; find a rhythm to prevent fatigue too early in the workout.
- 2Focus on explosive power during Box Jumps; ensure that you land softly to absorb impact and maintain stability.
- 3On Burpees, practice quick and efficient transitions; try to minimize time spent on the ground.
- 4Consider breaking Box Jumps into smaller sets (e.g., 10-11) if fatigue sets in during the workout to maintain form.
- 5Keep your core engaged during Burpees to protect your lower back during the push-up portion.
Safety Considerations
Technical Focus
Monitor landing mechanics on Box Jumps to prevent knee injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Ski - 2 min easy
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 30 sec each side Shoulder Stretch - 30 sec
- 30 sec each leg Standing Quad Stretch - 30 sec
Activation Work: 2 Rounds
2 rounds- 10-15 Bodyweight Squat
- 5 Burpee
- 5 Box Jump(Focus on using full range of motion.)
Scaling Options
Intermediate
Reduce Ski distance and Box Jump reps.
- 1
ski
400m Ski → 300m Ski
- 2
burpee
12 Burpees → 10 Burpees
- 3
box jump
21 Box Jumps → 15 Box Jumps
Scaled
Reduce Ski distance, Burpee volume, and use lower Box height.
- 1
ski
400m Ski → 200m Ski
- 2
burpee
12 Burpees → 6 Burpees
- 3
box jump
21 Box Jumps → 10 Box Step-ups on a lower box.