Workout 11350

Created: July 25, 2025

Description:

Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump overs
1-minute plank hold
25 box jump overs
1-minute plank hold
25 box jump overs
1-minute plank hold
Max back squats in the remaining time

♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box
Stimulus and Strategy:
In today’s workout, expect the plank holds and box jumps to have a significant effect on the back squats at the end of the workout. The plank hold will challenge your midline, while the box jumps will get the legs nice and tired. Perform the plank holds on the forearms or the hands (your choice). Choose options for the plank holds and box jumps that allow you to get to the back squats with at least 2 minutes to perform squats. Then, once you have the barbell on your back, challenge yourself not to put the bar down until time expires.
To reduce the complexity of the plank holds, perform from the knees. For the box jump overs, perform box step up overs. For the back squats, consider dumbbell or kettlebell goblet squats.
In case of an injury or limitation, perform plank holds with your hands on a 24- or 30-inch box. For the back squats, perform air squats or lunges.
Intermediate option:
Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump overs
1-minute plank hold
25 box jump overs
1-minute plank hold
25 box jump overs
1-minute plank hold
Max back squats in the remaining time

♀ 95-lb barbell and 20-inch box
♂ 135-lb barbell and 24-inch box
Beginner option:
Complete as many reps as possible in 10 minutes of:
30-second plank hold
20 box step overs
30-second plank hold
20 box step overs
30-second plank hold
20 box step overs
30-second plank hold
Max back squats in the remaining time

♀ 35-lb barbell and 12-inch box
♂ 45-lb barbell and 20-inch box
Coaching cues:
When holding the plank, squeeze your glutes and focus on bringing your ribs to your hips. This will help you maintain a rigid position and keep the hips and shoulders in line.
Resources:
Plank Hold
Box Jump-Over Variations
The Back Squat
Plank Hold Variations
Box Step-Over
Find a gym near you:
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Scaling/Comments:

Reduce the loading of the barbell. Reduce the height of the box jump overs. Reduce the duration of the plank holds.

Number of Times Completed: 0