#70: 100 Box Jump Reps for Explosive Power

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

• Again Faster: Best Plyometric Exercises
• Out Perform Sport: Box Jump Guide

“The higher the jump, the deeper the commitment. Explosive power lives at the edge of control.” — RB100.Fitness