Thursday 22 May 2008: SPRINT + JUMP


Complete ten circuits of the following in twenty minutes.


  • Sprint: 15 seconds
  • Tuck Jumps: 5 seconds
    (Perform a squat jump but in midair bring your knees to your chest.)
  • Rest: 100 seconds


  • Sprint: 15 seconds
  • Squat Jumps: 5 seconds
    (Squat until your thighs are parallel to the ground, then jump into the air. Land softly.)
  • Rest: 100 seconds


  • Sprint: 10-15 seconds
  • Half-Squat: 10 seconds
    (Squat until your thighs are almost parallel to the ground.)
  • Rest: 95-100 seconds

Post results to Comments.


Joel Bell-19, male said...

Hey there. Very cool blog. Just wondering if you do any pulling exercises for your upper body or just pushing, does it affect posture much if you don't do any pulling?

I want to experiment with doing no weights to build muscle, what type of results can you expect?

JME said...


Actually we do quite a bit of pulling as part of the WOD. If you follow the daily workout posted, you will find it covers all the bases of general physical preparation.

I think you would have to do A LOT of pushing and no pulling to negatively affect your posture, but you should be interested in pulling to balance out your strength.