ConditioningcompoundBodyweight
BOX JUMP
Jump onto a box and stand to full extension. Develops lower body power and explosiveness.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Stand in front of the box, feet hip-width apart.
- 2
Dip into a quarter squat and swing the arms back.
- 3
Jump explosively, driving the arms forward.
- 4
Land softly on the box with both feet.
- 5
Stand to full extension on top of the box.
- 6
Step down — do not jump down.
THE STANDARD
Both feet must land on the box. Stand to full extension on top. Step down — do not jump down.
COACHING CUES
Stand tall on topStep down — do not jumpLand softly
COMMON MISTAKES
Not standing to full extension on top of the box.
Jumping down instead of stepping — injury risk.
Landing with excessive forward lean.
SCALING / SUBSTITUTIONS
Reduce box height.
Step-up to box as a regression.
Broad jump as an alternative.
300WOD APPLICATION
Box jumps appear at Hoplite Standard and above as a lower body power movement.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
ConditioningMovement Type
compoundEquipment
Bodyweight
Primary Muscles
GlutesQuadriceps
Secondary Muscles
HamstringsCalvesAbs / Core
Standards
Foundation
Hoplite
Elite
Spartan