Monday Workout: Squat, Jump and Row Intervals

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STRENGTH WOD

Level 1

4 Rounds for load and total working time:

  • Back Squat x 5
  • Box Jump Step Down (20/12) x 5
  • Row x 250m

Rest exactly 2 minutes between sets

Level 2

5 Rounds for load and total working time:

  • Back Squat x 5
  • Box Jump Step Down (30+/24+) x 5
  • Row x 250m

*Notes: Rest exactly 2 minutes between sets.  Go for a heavy set of 5 on the back squat, and add weight per set if possible.  Go higher on box jump if possible, and set up a 12 or 18 inch box to the side so that it is safer/easier to step down quickly and efficiently.

21 Comments on “Monday Workout: Squat, Jump and Row Intervals

  1. WOD: Working time 9:51 (total time 17:51). 135# and 32″
    Burn: 20:07 rx

  2. Apologies to my 6am-ers! I misread “working time” as “total time.” Whoops!

  3. 14:26 working time. sub’d bench for squat at 205 (squatted yesterday), 39″ box jump. maxed at 48″ box jump, missed at 49.5″.

  4. 8:34 @ 135,145,145,155,155# back squat and 24′ box jumps with 45# plate on top of the box

  5. 8:35 @ 225 BS and 30″ box jumps with 25# or 45# plate (don’t remember)

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