Warm Up
5 Minutes of Rowing/OR Bike
Then…
-1 Minute Jump Rope
-20 Box Step Ups
-10 Push Ups
WOD “KRONOS”
In a 1 Minute “ON” / 1 Minute “OFF” Fashion Complete:
-100 Burpee Box Jump Overs
Get as MANY as you can in 1 min – then rest 1 min – keep going until you get to 100 reps!
Score: Time On the Clock When You Finish Rep 100
Goal: 10-20 Minutes
COACHES NOTES
You’re shooting for 10-20 burpee box jump overs in each working minute. If you’re struggling to perform at least 10 reps each minute, customize the burpee and/or the box jump over to allow for more reps within the minute! Remember to breathe throughout each rep! Exhale at the floor, inhale before the jump, exhale when you land, and inhale again as you’re stepping down.
BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
Then, jump up on the box. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. Use a lower box/jump height if you need to.
You may also sub step ups or lunges.
CUSTOMIZATIONS
Burpee Jump Over
Burpee Step Up Over
Step In/Out Burpee Box Jump Over