侧向波比跳箱子跳跃

A high-intensity plyometric movement combining lateral agility, explosive leg power, and upper-body endurance. Ideal for functional conditioning and Hyrox prep.

Instructions:

1. Stand parallel to the box with feet shoulder-width apart.

2. Drop into a burpee by placing your hands on the ground and kicking your feet back.

3. Perform a full push-up with chest touching the floor.

4. Return your feet under you and immediately jump laterally onto the box.

5. Land softly with knees slightly bent, then step or jump down on the opposite side.

6. Repeat the same sequence facing the same direction.

Common mistakes:

• Stepping instead of jumping explosively

• Poor landing mechanics (knees collapsing in)

• Incomplete burpee (no chest-to-floor)

• Turning while jumping (should always face the same direction)