There’s nothing quite like a box jump. It’s the perfect expression of explosive power. Fast-twitch muscle activation. Mind-muscle timing. Precision and speed. That’s why they’re used by athletes across sports — from sprinters to CrossFitters to MMA fighters.
In this challenge, we strip it back to basics. You versus the box. 100 total reps.
You’ll build serious lower-body pop, sharpen your coordination, and torch your lungs in the process. This isn’t just plyo — this is power with purpose.
“The higher the jump, the deeper the commitment. Explosive power lives at the edge of control.” — RB100.Fitness
The Challenge Format
- Total Reps: 100 box jumps
- Standard Box Heights:
- Women: 20”–24”
- Men: 24”–30”
- Rest Format: As needed. Aim to complete in under 10 minutes.
You can structure this challenge as:
- 10 sets of 10
- EMOM: 10 reps per minute
- Max reps in 5 minutes, rest 2 minutes, repeat
Focus on quality: land softly, stand tall on the box, and step down if needed to reduce impact.
Track your performance in the RB100 Tracker.
Why Do It?
Box jumps deliver:
- Fast-twitch power development
- Improved vertical leap
- Greater ankle, knee, and hip coordination
- Cardiovascular demand through explosive movement
- Enhanced confidence under speed and load
They’re a perfect counterbalance to slower strength work like squats and deadlifts, especially when used for contrast training.
Progressions & Variations
- Power: Increase box height or use weighted vest
- Speed: Decrease rest and push work rate
- Volume: Try 4 × 25 reps for lactic threshold burn
- Stability: Pause on landing to reinforce balance
You can also combine with #68: 100 Push Presses or #55: 100 Calories on the Rower for a full explosive conditioning session.
Learn More
“The higher the jump, the deeper the commitment. Explosive power lives at the edge of control.” — RB100.Fitness
