Monday Workout: Squat, Jump and Row Intervals

65969_10151257661001751_764233586_n

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 thoughts on “Monday Workout: Squat, Jump and Row Intervals

  1. C’ville Burn : (That was one hour well spent!)
    Workout:: 22:38

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

  3. 9:11 Working Time, 185#, 32″ Box

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

  5. cville burn: 26:44 (row, knee pu’s, 20#kb)

  6. WOD: working time 9:34 (total 17.34), 135, 30″

  7. 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″.

    1. actually that’s total time

  8. Burn (AM): 19:38 @ 53#
    WOD (PM): 8:53 @ up to 225# BS, 37″ box

  9. WOD: 9:45 @ 155#, 30″

  10. WOD @ 10:00, 135#, 30″ box

  11. WOD: 8:48 (75#, 26″)

  12. Not sure of my WOD time but

    Rx Box height for the jump and 315 for my squat

  13. 8:34 @ 135,145,145,155,155# back squat and 24′ box jumps with 45# plate on top of the box

  14. 8:15 @ 165# squat and 30″ box

  15. 11:06 @ 155# squat and 30″ box

  16. 8:35 @ 225 BS and 30″ box jumps with 25# or 45# plate (don’t remember)

  17. 9:00 working time, 225, 34″

  18. 8:15 (105#, 26 box)

  19. 8:06 @ 185# squat and 30″ box

  20. 9:51
    BS: 205#
    BJ: 30in.+2 45# bumpers (38in.?)

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close