Push-up position and jump to the side alternating ► burpee & box jump over / side jump

Individual work

Stand upright next to an elevated surface (plyo box or Swedish box element including the top). From the standing position, bend your legs and place your hands next to your feet to move into a squat. Brace with your hands and jump both legs backward to get into the push-up position. Bend your arms to lower your upper body fully to the floor (prone position). From the prone position, push with both arms to return to the push-up position, then jump back into the squat. From the squat, push forcefully with your legs to perform a lateral jump over the elevated surface (using the swing of your arms). After landing (no need to stand upright), restart the movement sequence from the squat position, then jump again to return to the starting position.

Attention:
Land as softly as possible.

Lighten:
Lower intensity between each execution; step onto the box, do not jump; lower height to jump over.

Harden:
Additional weight; higher object to jump over.

Variation:
Frontal jumps up and down from the object.

1 flat bench/plyo box/swivel box

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)