10 Brutal Box Jump WODs to Improve Your Explosiveness and Endurance

Few things are more disappointing than hearing someone making fun of your skinny legs and say that you “are obviously skipping leg day.” With these 10 box jump WODs, your legs will be on fire which can translate to being better at nearly everything in life.

Muscles Worked – Box Jump WODs

Box jump is a plyometric exercise, effective aerobic movements used to increase your speed, endurance and overall strength.

Here are the muscles worked when you incorporate box jump into your WOD.

• Quads
• Calves
• Hamstrings
• Glutes

Plyometric exercises are usually reserved for athletes who are familiar with the movements and are in good shape, as it can be quite challenging for a beginner.

After a while, if it gets too easy for you, you may add weight to your box jump, such as a weighted vest or ankle weights, or just by holding dumbbells or a kettlebell while jumping up and down.

Why Should You Do Any of These Box Jump WODs?

Running is sure to increase your endurance and swimming will also expand your engine, but adding box jump into your workout will tackle your muscles at a new angle.

After training box jumps for a while, you will see your explosiveness increased. Not to mention that you will see a spike in your vertical jump PR.

Jumping up and down a box demands you to breathe intensely and requires a lot of calories, meaning you will shed body fat while also adding a twist to your daily routine.

Also, it is very simple to add box jumps to your workout routine.

Workout 1 – Fight Gone Bad

3 Rounds For Total Reps in 17 minutes:

• 1 minute Wall Ball Shots (20/14 lb)
• 1 minute Sumo Deadlift High-Pulls (75/55 lb)
• 1 minute Box Jumps (20 in)
• 1 minute Push Press (75/55 lb)
• 1 minute Row (calories)
• 1 minute Rest

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Good score for “Fight Gone Bad”

• Beginner: 150-250 reps
• Intermediate: 250-350 reps
• Advanced: 350-450 reps
• Elite: 500+ reps

Tips and Strategy

Although it is a rep-counting WOD, try not to get lost while counting and just keep moving. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and rest only on the designated period before starting a new round.

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Ball Shots in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD.

Scaling Options

Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner

Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box

Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

Workout 2 – Filthy Fifty – Box Jump WODs

For Time

• 50 Box Jumps (24/20 in)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (1/.75 pood)
• 50 Walking Lunge Steps
• 50 Knees-to-Elbows
• 50 Push Presses (45/35 lb)
• 50 Back Extensions
• 50 Wall Ball Shots (20/14 lb)
• 50 Burpees
• 50 Double-Unders

 Score is the time it takes you to complete all the repetitions.

Perform all 500 repetitions in the above order. Perform all 50 box jumps, for example, before you move onto the 50 jumping pull-ups.

Good score for the “Filthy Fifty”

• Beginner: 24-30 minutes
• Intermediate: 19-23 minutes
• Advanced: 15-18 minutes
• Elite: <14 minutes

Tips and Strategy

This workout is meant to feel light. You should move constantly throughout the workout with little rest. If you find that you need to take big rest breaks, drop the volume (do the “Dirty Thirty“) or the load.

Before you start, pick the movements from the WOD that are in your wheelhouse. When you get to a movement that you can crush, go hard. A steady pace through all the movements in “Filthy Fifty” could result in a slower overall time.

A classic chipper of 500 reps, this longer WOD is characterized by intermediate-level body-weight movements and light loads intended to allow people to keep moving with limited rest. Newer athletes should reduce the volume and/or modify movements to ensure large sets and short rest breaks.

Scaling Options

Intermediate Option

For time:

• 50 Box Jumps (20/16 in)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (12/8 kg)
• 50 Walking Lunge Steps
• 50 Knees-to-Elbows
• 50 Push Presses (33/22 lb)
• 50 Back Extensions
• 50 Wall Ball Shots (14/10 lb)
• 50 Burpees
• 50 Double-Unders

Beginner Option

For time:

• 30 Box Jumps (16/12 in)
• 30 Jumping Pull-Ups
• 30 Kettlebell Swings (8/4 kg)
• 30 Walking Lunge Steps
• 30 Hanging Leg Raises
• 30 Push Presses (22/11 lb)
• 30 Back Extensions
• 30 Wall Ball Shots (10/8 lb)
• 30 Burpees
• 30 Single-Unders

Workout 3 – Whitten

5 Rounds For Time:

• 22 Kettlebell Swings (2/1.5 pood)
• 22 Box Jumps (24/20 in)
• 400 meter Run
• 22 Burpees
• 22 Wall Ball Shots (10/9 ft, 20/14 lb)

Score is time it takes you to complete all rounds of the workout.

Whitten is a Hero WOD in honour of US Army Captain Dan Whitten.

The workout is long and gruelling and will test your endurance and efficiency with mostly lightweight movements. Beginners should be able to finish the WOD in under 55 minutes.

Tips and Strategy

Treat the first two rounds like an extended warm-up. It should take you less than 10 minutes to finish both of them. If you go hard at the beginning, you might not be able to finish the workout.

There are 440 reps and 2 kilometres of running. You may break each set by half, for example, but stick to your plan. Use the run to recover your muscles.

Workout 4 – Fatal 40

For Time:

• 40 Wall Ball Shots (20/14 lb)
• 40 Hang Cleans (95/65 lb)
• 40 Pull-Ups
• 40 Deadlifts (95/65 lb)
• 40 Push-Ups
• 40 Box Jumps (24/20 in)
• 40 Kettlebell Swings (1.5/1 pood)
• 40 Toes-to-Bars
• 40 Air Squats
• 40 Hang Snatches (95/65 lb)
• 40 Double-Unders
• 40 Sit-Ups
• 40 Burpees
• 400 meter Run at start and after each 40-rep movement

Score is the time on the clock when the last 400-meter Run is completed.

With a running clock, as fast as possible perform the prescribed work in the order written. Complete a 400-meter Run at the start and after each 40-rep movement. Total run distance is 3.5 miles.

Tips and Strategy

The best way to tackle this demanding WOD is to plan ahead which movements you are going to go unbroken how are you going to break the other ones.

It is recommended to go unbroken on air squats, slow but without pause on the jump box, the sit-ups, and burpees.

Workout 5 – The Don

For Time:

• 66 Deadlifts (110/75 lb)
• 66 Box Jumps (24/20 in)
• 66 Kettlebell Swings (1.5/1 pood)
• 66 Knees-to-Elbows
• 66 Sit-Ups
• 66 Pull-Ups
• 66 Thrusters (55/35 lb)
• 66 Wall Ball Shots (20/14 lb)
• 66 Burpees
• 66 Double-Unders

Score is the time on the clock when the double-unders are completed.

With a running clock, as fast as possible perform the prescribed work in the order written.

Tips and Strategy

Write a rep strategy for each movement and try to stick with it. Make it as uncomplicated as possible. For example, do 20, 20, 15, 11 for deadlifts, kettlebell swings, thrusters and wall ball shots. Knees-to-elbows and pull-ups can be divided even further, like 10, 10, 10, 10, 10, 10, 6.

Try to keep box jumps, sit-ups, burpees an double-unders at a steady pace and unbroken.

All of the loaded movements (deadlifts, kettlebell swings, thrusters, and wall ball shots) should feel light. You should be able to move through this WOD with small rest breaks. Long breaks will extinguish the intensity and make this workout much longer than it should be.

The crux of this workout will be the Pull-Ups and Knees-to-Elbows. If you can’t yet do sets of 7-10 unbroken reps of each of these movements, scale them.

Good score for “The Don”

• Beginner: 80 minutes or more
• Intermediate: 60-80 minutes
• Advanced: 45-60 minutes
• Elite: <45 minutes

Scaling Options

This WOD is very high volume. Scale the number of repetitions in “The Don” to make the workout challenging but still doable.

There are also a few higher-skill movements in this workout. As needed, scale those movements so you’re not stuck staring at the box, the bar, or your rope for more than 5-10 seconds at a time.

Beginner

• 40 Deadlifts (95/65 lb)
• 40 Box Jumps (20/12 in)
• 40 Kettlebell Swings (35/26 lb)
• 40 Hanging Knee Raises
• 40 Sit-Ups
• 40 Ring Rows
• 40 Thrusters (35/15 lb)
• 40 Wall Ball Shots (14/10 lb)
• 40 Burpees
• 40 Single-Unders

Workout 6 – Contact 22 Finale – Box Jump WODs

For Time:

• 200 meter Run
• 22 Snatches (95/65 lb)
• 22 Pull-Ups
• 22 Medicine Ball Cleans (20/14 lb)
• 22 Elbow Plank to Push-Ups
• 22 Wall Ball Shots (20/14 lb)
• 22 Deadlifts (95/65 lb)
• 22 Air Squats
• 22 Overhead Walking Lunges (45/25 lb plate)
• 22 Box Jumps (24/20 in)
• 22 Power Cleans (95/65 lb)
• 2×20 second Bar Hang
• 22 calorie Row
• 22 Handstand Push-Ups
• 22 Back Squats (95/65 lb)
• 22 Chest-to-Bar Pull-Ups
• 22 Bar Facing Burpees
• 22 Thrusters (95/65 lb)
• 22 Jerks (95/65 lb)
• 2 Rope Climbs
• 22 Overhead Squats (96/65 lb)
• 22 Kettlebell Swings (1.5/1 pood)

Score is time on the clock after the last kettlebell swing is finished.

“Contact 22 Finale” was the final workout in the “Contact 22” event series from Virtual WOD Challenges. The workout incorporates one movement from each of the 22 hero WODs featured in the series, and 22 reps.

Workout 7 – Adam Brown

2 Rounds For Time:

• 24 Deadlifts (295/205 lb)
• 24 Box Jumps (24/20 in)
• 24 Wall Ball Shots (20/14 lb)
• 24 Bench Press (195/125 lb)
• 24 Box Jumps (24/20 in)
• 24 Wall Ball shots (20/14 lb)
• 24 Cleans (145/100 lb)

Score is time on the clock after the last exercise is finished.

You should not attempt this workout if the weight amounts listed are more than 75% of your one-rep max. Scale down to lower than 75% of your PR.

If you can finish this workout in under 45 minutes, you are an advanced athlete. Rich Froning managed to finish in impressive 24:50 minutes.

Workout 8 – Zeus – Box Jump WODs

3 Rounds For Time:

• 30 Wall Ball Shots (20/14 lb)
• 30 Sumo Deadlift High-Pull (75/55 lb)
• 30 Box Jump (20 in)
• 30 Push Presses (75/55 lb)
• 30 calorie Row
• 30 Push-Ups
• 10 Back Squats (Bodyweight)

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds. Take the Back Squats from a rack.

Score is the time on the clock when the last round of  Back Squats is completed.

Tips and Strategy

This chipper WOD is a long grind. Break up the reps into small, manageable sets from the beginning to avoid burnout. Be aware that the crux of this workout is round 2 and be prepared for the impending mental toughness test.

This Hero WOD should feel both mentally and physically exhausting. The load on all movements should feel pretty light, with the exception of the Back Squat—that should feel moderate. Ultimately, this is a cardiovascular test with its huge variety of movements, high volume and light loads.

Scaling Options

Take care not to scale too much volume out of “Zeus”— the benefit is in the grind.

Beginner A

3 Rounds For Time:

• 30 Wall Ball Shots (14/10 lb)
• 30 Sumo Deadlift High-Pull (45/35 lb)
• 30 Box Jump (12 in)
• 30 Push Presses (45/35 lb)
• 30 calorie Row
• 30 Push-Ups
• 10 Back Squats (45/35 lb)

Beginner B

3 Rounds For Time

• 20 Wall Ball Shots (14/10 lb)
• 20 Sumo Deadlift High-Pull (45/35 lb)
• 20 Box Step-Ups (12 in)
• 20 Push Presses (45/35 lb)
• 20 calorie Row
• 20 Knee Push-Ups
• 10 Back Squats (45/35 lb)

Workout 9 – Chris Kyle – Box Jump WODs

3 Rounds for Time

• 40 Kettlebell Swings (53/35 lb)
• 40 Box Jumps (24/20 in)
• 40 Clusters (65/45 lb)
• 40 Elevated Push-Ups (feet on 24/18 in box)

Score is time on the clock after the last exercise is finished.

A Cluster is a clean and a thruster. The barbell starts on the ground and the movement starts with a Clean that moves immediately into a Thruster. After each Thruster the bar must be lowered to the ground again. In this workout no dropping of the bar from the top is allowed.

This hero WOD is in honour of Christopher Scott “Chris” Kyle, a United States Navy SEAL and the most lethal sniper in U.S. military history.

The three rounds represents his wife and two children left behind. The 4 movements represent Chris’ 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

Workout 10 – Bolle

For Time:

• 100 Box Jump Overs (24/20 in)
• 100 calorie Row
• 100 Wall Ball Shots (10/7 kg)
• 100 calorie Row
• 100 Deadlifts (60/40 kg)
• 100 calorie Row
• 100 Box Jump Overs (24/20 in)

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last rep of box jump overs is completed.