Slam Jump Workout

Posted: September 13, 2011 by Bonnie Pfiester in Boot Camp, Conditioning, Full Body
Tags: , , , , , , , ,

This was Steve’s Slam Jump Workout for the first day of BCx at Max Fitness Club Monday.

After a light warm-up complete the following exercises to track improvements each week. Complete the each exercise separately for the fastest time. NOTE: 400 meters is a little less than a quarter mile (0.248 miles).

400 Meter Run
25 Sit Ups
25 Push Ups
25 Burpees 

Set up the following 5 Stations. 60 seconds at each station for 3 rounds. Record your reps at each station and try to match or beat it every round, fighting the desire to slow down as you get fatigued.

1.) Ball Slam 12lbs medicine ball (count & record reps)

2.) 12″ Plyo box jump (count & record reps)

3.) Burpees (count & record reps)

4.) Jump Rope (count & record reps)

5.) Overhead Squat 20lb barbell (count & record reps)


Note: If you do not have a plyo box or aerobics step, use a stair step, a sturdy foot stool or chair, or jump over a small pillow.

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