Box/Wall Get Over

Exercise name: Box Get Over

Exercise description:

• 1. Setup and Approach

  • Secure the boxes: Stack two plyo boxes to reach 48 inches and wrap them tightly with heavy-duty resistance bands to prevent sliding.

  • Stand close: Approach the box so your chest is nearly touching it. Staying tight to the barrier eliminates wasted steps.

  2. The Mounting Jump

  • Load the hips: Drop into a quick half-squat and swing your arms to generate upward power.

  • Plant your hands: Place both palms flat on top of the box as you explode upward. Press down hard into the wood to assist your jump.

  • Drive knees to chest: Explode off the floor, jumping both feet upward simultaneously.

  3. The "Kneeling Turn" Transition

  • Land low: Catch your weight on the box with your hands and feet at the same time. Do not attempt to stand all the way up.

  • Pivot your torso: Stay tightly compressed with your chest leaning over the box. Shift your weight onto one knee or hip to slide across the top.

  • Hook the lead foot: Plant your leading foot close to the far edge of the box, pointing down toward the floor.

  4. The Exit and Dismount

  • Step down backwards: Swing your trailing leg over the box and step straight down to the floor. Avoid jumping off forward, which puts excessive shock on your knees.

  • Clear the space: Take a large step back as you land so you have immediate space for your next repetition or burpee.

Technique that must be performed to count: Both feet must start on the ground on both sides of the box/wall.

# of repetitions before shooting: 5

Casual division modifier: Shorter box/wall. Less #

Exercise equipment needed: Box step.