5 – Good Hammy
AMRAP in 20 Minutes:
- 10 Box Jumps
- 20 Alternating Pistols (Single Leg Squats)
- 40 Double Unders
You will need a box, chair or similar elevated surface, as well as a jump rope to perform this workout.
Scaling: AMRAP in 20 Minutes:
- 10 Box Step Ups
- 20 Assisted Alternating Pistols (Single Leg Squats)
- 60 Single Unders
Use these drills to scale and assist the single leg squats:
6 – Round a Square
5 Rounds for Quality:
Work 40 seconds / Rest 20 seconds
- Wall Sit
- Elevated Calf Raises
- Reverse Lunges
- Pause Squats
1 minute rest between rounds
Calf raises are a top exercise to train your calves, which in turn will make your hill sprints, high jumps and general impact movements better.
Do your best to come down the slowest way possible – just like you would when training negative pull-ups – to get the most out of each calf raise. You can perform this exercise both directly on the floor or with your toes on an elevated surface.