Tuesday 15 September 2009: J-SQ + BW-SQ #2


Complete as many rounds as possible in twenty minutes.

Advanced - Intermediate:
  • A set of Squat Jumps
    (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.)
  • A set of Bodyweight Squats
    (e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.)

If you are unaccustomed to plyometric training, perform the Basic WOD.


  • A set of Half Squats
  • A set of Lunges
  • A set of Calf Raises
  • A set of Jumping Jacks

Post results to Comments. 


Bob said...

how many reps per set do you think?
maybe 15~20??

Lincoln Bryden said...

Great workout. Ticks all the right boxes and I will definately try to do this workout. Will let you know how I get on

JME said...


The answer depends upon your current level of strength and conditioning, as well as your personal goals. 15-20 reps will burn out most trainees early, but if you are a more advanced trainee, you may handle the volume just fine.

Not knowing your circumstances, I would recommend you start with 5 J-SQs and 10 BW-SQs, but be prepare to adjust the reps and rest, even taper off the reps if necessary.