Workout of the Day

Ben’s Box Jumps

Written By Charleh Knighton  |  Box Jumps 

AMRAP in 18 minutes
15 Box Jumps
12 Burpees
9 Cal Bike


WODprep Strategy Top Tips:

We’ll start off with 15 box jumps. Find a box height that challenges you, but make sure you can still maintain proper form throughout the entire workout. The key here is explosive power and landing technique. Take it easy and pace yourself so you don’t burn out too quickly.

Once you’re done with the box jumps, it’s time for 12 burpees. You’ll transition right into them after the box jumps. Start from a standing position, drop down to a push-up position, do a push-up, jump your feet back to the squat position, and finish with an explosive jump and clap overhead. Keep a steady pace and rhythm, but push yourself to complete each rep efficiently.

Next up, it’s the calorie bike. Hop onto the bike and aim to complete 9 calories as quickly as you can. Adjust the resistance level to match your fitness level, but challenge yourself to maintain a steady pace. Remember to engage your leg power and keep that core strong throughout the bike portion.

Now, it’s time to repeat the sequence. After finishing the calorie bike, go back to the box jumps and start the cycle again. Keep going with 15 box jumps, followed by 12 burpees, and then 9 calories on the bike. Repeat this sequence until you reach the 18-minute time cap.


Box jumps maybe simple, but with practice, you can crush workouts with a few extra tips:

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