Today’s workout might not get you jumping for joy in excitement for Christmas, but it will definitely get you jumping! “Jumping for Joy” is an ascending then descending ladder of box jumps and push-ups. First you will complete 1 box jump and 1 push-up, then 2 box jumps and 2 push-ups, then 3 box jumps and 3 push-ups, increasing by one repetition each round until you complete 10 box jumps and 10 push-ups. You will then go back down the ladder, completing one fewer rep per round until you finish the last round of 1 box jump and 1 push-up.
If you are an experienced athlete and feel capable, please perform the following WOD:
Jumping for Joy
Experienced:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time:
Box jumps (24in., 20in.)
Push-ups
Beginners can reduce the height of the box and substitute wall push-ups for regular push-ups in today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time:
Box jumps to a comfortable height
Wall push-ups
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time:
Box jumps to a comfortable height
Box push-ups or kneeling push-ups
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are or want more information on how to scale? Click on the following links for more information:
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