Workout of the Day

Overheard at the Box

Written By Charleh Dickinson  |  Box Jumps 

For Time:
800m Run
40 Overhead Squats (95/65 lb)
40 Box Jump Overs (24/20 inch)
40 Sumo Deadlift High Pulls (95/65 lb)
800m Run


WODprep Strategy Top Tips:

  1. 800m Run: Start the workout with a moderate pace on the run to avoid burning out early. Focus on controlled breathing to maintain a steady heart rate.

  2. Overhead Squats (95/65 lb): These can be a challenging movement, especially after the run. Break these reps into manageable sets from the beginning. For example, consider doing sets of 5 or 10 reps with short rests in between. Ensure that your form is perfect to avoid no-reps.

  3. Box Jump Overs (24/20 inch): These require explosive power and coordination. Try to keep a consistent pace here, but don’t rush and risk missing a jump or injuring yourself. Consider breaking them into smaller sets if needed, but aim to minimize rest time.

  4. Sumo Deadlift High Pulls (95/65 lb): Similar to the overhead squats, break these into sets to maintain your form and avoid overtaxing your muscles. Sets of 5 or 10 reps with brief rests can work well. Ensure your hips and shoulders rise together, and the bar comes close to your body on each pull.

  5. 800m Run: Use this run as your final push. It’s the last significant effort in the workout, so give it your all, but be mindful not to go too hard at the start. Finish strong and remember that the pain is temporary.


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

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