Service Cup Workout 1
For time:
50 wall-ball shots
50 box jump-overs
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 25 minutes
♀ 14-lb medicine ball to a 10-foot target and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target and a 24-inch box
Post time to comments.
Stimulus and Strategy:
Service Cup Workout 1 is a mental grind, so plan to keep chipping away at the reps and pushing forward. If you're signed up for the Service Cup, perform one of the competition variations. If you're not signed up, scale the workout to fit your needs and capacity.
The medicine ball load should be light, allowing you to complete each set of wall-ball shots in 3:30 or faster. Aim for fast sets of at least 10 reps with short breaks in between — if you can hang on for bigger chunks, do it. Don't fatigue yourself on the box movements; keep moving and chipping away at the reps. Slow is smooth, and smooth is fast.
Keep in mind there's a 25-minute time cap, so give it your all until the very end. If you're signed up for the Service Cup, don't forget to log your scores.
Be sure to check out the Service Cup website for more information, rules, and standards.
Intermediate option:
For time:
50 wall-ball shots
50 box jump-overs
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 25 minutes
Step-ups are allowed.
♀ 10-lb medicine ball to a 9-foot target and a 20-inch box
♂ 14-lb medicine ball to a 10-foot target and a 24-inch box
Beginner option:
For time:
20 wall-ball shots
20 box step-overs
20 wall-ball shots
20 medicine-ball box step-overs
20 wall-ball shots
20 lateral burpee box step-overs
Time cap: 25 minutes
♀ 6-lb medicine ball to a 9-foot target and a 12-inch box
♂ 10-lb medicine ball to a 9-foot target and a 12-inch box
Resources:
The Wall-Ball Shot
Box Jump-Over Variations
The Medicine-Ball Box Step-Over
The Lateral Burpee Box Jump-Over
Find a gym near you:
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Comments on 260918
41 Comments
50 20# sandbag toss up to ~10 ft
50 imaginary box jump overs
50 bag toss up
50 retaining wall step up with sandbag
50 bag toss up
35 burpee lateral imaginary box jump
25:00
Man, I love a good chipper!!! Rx reps, WBS with 20# to 9 feet, Med Ball BSO w/20# ball,20 inch box, burpee box step overs w/18 inch to make it more burpee-esque -utilizing my fall forward/step back/push up/ step in & over mod. Needless to say they were box-facing for obvious reasons: 18:24
50 wall ball #14
50 box jump 20
50 wall ball
50 box step #14
50 wall ball
14 burpee boc step over 20inch @ 25 min
36 burpee box step over 20inch @ 2:08
For time:
50 wall-ball shots
50 box jumps
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 burpees plus box jumps
Time cap: 25 minutes
♂ 20-lb medicine ball to a 10-foot target and a 24-inch box
just didn‘t manage last burpee!
had to adjust due to small foot injury in Monday plus pick up basketball game tomorrow
So close! Great job with an injury! That's tough with BJOs!
Time capped at 298 reps
25 wall-ball shots
25 box jumps (20”)
25 wall-ball shots
25 medicine-ball box step-ups
25 wall-ball shots
25 burpee box jumps
11:22
20” box / 20 lb ball
——————————
Every 1:30 for 3 rds:
-10 oblique crunches each side (35 lb DB)
-10 empty barbell bicep curls
24inch box
19.52mins
40/m
M/42/185
Rx 262reps
Intermediate
277 reps
19:05 RX
Nice, Kristen!
3 Sets
50 10lb Wall Balls
25 Sit-ups
25 Push Ups
23:36
Reached time cap
(-25) burpees over box
Back to work
Beginner
6kg ball
Minus 10 last reps
11 mins
Rx
had 7 burpee lateral box jumps at time cap
*25-15-10 WBs
*Surviving on the rest 😂
Well done!
20 inch box
50 reps each set
20:57
20 inch box
50 reps each set
20:57
Fantastic!
reps 50-30-50-30-50-30
Time 23:15min
rx/22:55
after throwing wb &doing box jumps,my legs feel like they'r carrying weight.
Great work though!
Is the standard that you are clearing the box completely on the jump movements? The video for the burpee version is just a burpee lateral box jump up and over.
We all know Coastie's (a/k/a Tigger's) feet ain't touching that box! But he's next level with that!
Rx 18:03
*10’s on all Wall-balls.
*Steady movement for the other 50’s.
*That Burpee Box Jump Over ending was something!
**Performed earlier today!
Excellent!