Jump & Land
Box jumps and broad jumps with full recovery.
Power
≈ 24 min
3 exercises
Coach's note
Quality only. The moment the jumps get lower, the session is over.
The session
- 1
Warm-up Jog
800 m · 5 min · 9.3–9.9 km/h · 6:04–6:27 /km
Easy conversational jog to open a session.
- 2
Box Jump
5 x 5 · rest 120s
Explosive jump, step back down to protect the knees.
- 3
Burpee Broad Jump
4 sets · 20 m · rest 120s
80m burpee broad jumps. Control breathing, consistent jump distance.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
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