Complete four rounds:
60 sec Shuttle Run
5 Box Jumps
20m Squat Jumps
5 Depth Jumps
Finish the workout with 2x30 seconds Weighted Pike Stretch
notes:
1) The Shuttle Run should be performed with an all out effort. The primary focus of the Shuttle Run is to elevate the heart rate over 170 BPM.
2) Perform your shuttle runs in the following fashion; sprint out 5yds & return, sprint out 10 yds & return, sprint out 15 yds & return. Continue in this fashion non-stop for 60 seconds.
3) Move immediately from the Shuttle Runs to the Box Jumps to the Squat Jumps to the Depth Jumps.
4) The Box Jumps should be performed onto as high a box as possible for all 5 repetitions. An excellent athlete will perform these onto a box that is at least chest high. Add weight with a dumbbell or weight vest if possible. There may be a slight pause in between each of the box jump repetitions.
5) Squat jumps should be done down a vault runway or extended grassy area. To perform the squats jumps, squat down fully and then jump as high as possible. Land, re-squat fully and touch the hands to the ground. This constitutes one repetition. Do not pause in between the repetitions.
6) Remember to focus on jumping high, not far. Continue in this fashion until you have covered the entire 20m of Squat Jumps without rest.
7) You may add a weight vest to the Squat Jumps if you are strong enough.
8 ) Depth Jumps - jump off an object 3’-10’ high, bending the knees but not allowing the feet to move or step upon landing. If in doubt go lower rather than higher and remember to BEND the knees upon landing!
9) Move immediately from the Box Jumps to the Squat Jumps to the Depth Jumps.
10) You may rest 2-3 minutes between rounds.
. I didn't measure it properly, but according to the chair placed on the lawn I churned out an extra 15M [insert union jack here :wink: ] on the fourth round (compared to 2&3).