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SmartWOD Workout of the Month: July with "Who Let The Box Out?"

Updated: Jul 5

New month, new workout: After "John Lemon" in June, we're really heating things up for you this month. And that's with "Who Let The Box Out?".


Don't be fooled by the shortness of the workout – the 2 minutes really pack a punch. And four times over. But more on that below.



SmartWOD "Workout of the Month" – who dat?

Female athlete doing Kipping Pull-ups

Not yet familiar with our SmartWOD "Workout of the month" format? Don't worry, it's really easy:


Every month we publish a new community workout at different levels of difficulty – for beginners, advanced and professionals.


This adds a bit of variety and spice to your training week. And hopefully it will challenge you properly.


But not only you, but also all the other SmartWODies (is that a term? If not, let's make it one) who are up for new challenges.


You can simply share your score with us on Instagram and compare yourself with other athletes from all over the world. Legend has it that premium codes are even raffled off from time to time.



What to expect in July: "Who Let The Box Out?"

Cover picture of the SmartWOD workout of the month

We confess: We love AMRAPs. You know exactly how long you're going to suffer beforehand, but at least you can do it at your own pace.


The special thing about our July workout is the "2 minutes on - 1 minute off" scheme. In other words, you power through for 2 minutes and then have a minute's rest (and oh boy, will it be over quickly). You do the whole thing 4 times.


And there's another special feature: your score depends on just one of the three exercises - namely the (High) Box Jumps. The aim here is to complete as many repetitions as possible.


The important thing is that your hips must be straight when you land on the box. Do not do any deflected "shoo shoo" movements.


Our tip: The AMRAP will really get your heart rate up. Choose a pace that you can easily maintain. And try to do roughly the same number of repetitions in each round (or even increase the number).



"Who Let The Box Out?" in different levels of difficulty


Enough talk, let's get down to business. All you need for this workout is a pull-up bar and a box.


Fitnesslevel Performance (Professionals)


4 x 2 min AMRAP:


12 Burpees

12 Chest-to-Bar Pull-Ups

Max High Box Jumps, 30/24 inch


1min rest between AMRAPs


2 Min on / 1 Min off


Your score is the total number of High Box Jumps.


 

Fitness level Fitness (Advanced)


4 x 2 min AMRAP:


12 Burpees

12 Pull-Ups

Max High Box Jumps, 30/24 inch


1min rest between AMRAPs


2 Min on / 1 Min off


Your score is the total number of High Box Jumps.


 

Fitnesslevel Starter (Beginners)


4 x 2 min AMRAP:


12 Burpees

12 Jumping Pull-Ups

Max Box Jumps, 24/20 inch


1min rest between AMRAPs


2 Min on / 1 Min off


Your score is the total number of Box Jumps.



Which level is right for me?


The biggest difference between the three levels is the execution of the pull-ups and the height of the box.


If you don't fall into any of the categories or are unsure: just do the workout within your capabilities.


For example, if you're afraid of box jumps, it's okay if you don't jump but climb. Or if you use an even lower box. What counts for us is that you at least try and challenge yourself.


By the way, here you can go straight to the workout in the SmartWOD Workout Generator app. All you have to do is click on "Start workout" and you're ready to go!



Fancy Burpees and Box Jumps en masse?

Female athlete doing Burpees

Our SmartWOD athlete Lisa would definitely say "Nooooo!", because she tested the workout for you. We hope you dare to do it anyway.


Maybe grab a few friends and tackle our "Workout of the Month" together? It's better to suffer together.


And most importantly: Share your score with us on Instagram, because of course we want to know how you're doing.

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