A CrossFit Coach Crafted This Quick and Intense Workout to Make You Sore All Over

Updated on 9/26/2018 at 9:10 PM

Don't have time to hit the gym for an hour? You don't need to! This workout takes under 15 minutes to complete and works every muscle. At first glance, it may not look that hard. "It's just three rounds," you might think, but even though it's quick, these are high-intensity moves, so you'll burn calories and get a total-body workout. After that last rep, you'll curse your box and barbell, but you'll also feel like a badass for getting through this.

The Workout

Equipment needed: You'll need a box about 10- to 24-inches high, depending on your height and jumping ability, a set of rings or a TRX, and a barbell (35 to 65 pounds) or pair of medium-weight dumbbells (10 to 20 pounds).

Directions: After warming up for five minutes with some light cardio and dynamic stretching, do three rounds AQAP (which means "as quick as possible," taking no rests between exercises or rounds):

30 box jump overs
20 ring rows
10 overhead squats

Make modifications as you need to for this CrossFit workout. Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit in Vermont and creator of this workout, said you can do the following substitutions:

Do box jumps or step-ups if box jump overs are too hard.
If you're proficient in pull-ups, challenge yourself and do those instead of ring rows.
If your shoulders are tight, just do front squats instead of overhead squats.

Keep reading for details on how to do each move.

Box Jump Overs

Stand with your feet slightly wider than hips-width apart in front of a sturdy box that's six to 24 (or more!) inches tall.
Bend your knees and swing your arms back.
Jump onto the top of the box with both feet, swinging your arms forward to give you a little momentum.
Turn and step one foot at a time down to the floor on the other side of the box. Now you're facing the opposite direction that you started. To make this easier, just step down to the starting position instead of stepping over to the other side of the box.
This counts as one box jump over.
Complete 30 reps.

TRX or Ring Rows

Stand with your feet hip distance apart, holding a TRX handle or ring in each hand, palms facing each other. If you don't have either, you can do this exercise using the edge of a sturdy table or a low bar.
Walk your feet forward until your body is at a 45-degree angle to the floor, arms fully extended and your body in one straight line. To make this harder on a TRX, walk your feet further forward so your shoulders are even closer to the ground. The advanced version of this would be to have your body almost parallel to the floor. To make it easier, walk your feet back so your shoulders are farther away from the ground.
With your core stabilized and your legs straight, with either your feet or heels planted on the floor, bend your elbows behind you, keeping them close to your body and pulling your chest toward your hands.
Straighten your arms to lower your torso, completing one rep.
Complete 20 reps.

Overhead Squat

Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward. Raise the weight overhead. If you don't have access to a barbell, you can hold two dumbbells instead.
Sit back into your squat, bending your knees to 90 degrees while keeping your elbows straight. If this is too difficult, rest the weight in front of the chest and do a front squat instead, or skip the weight altogether.
Straighten your legs to standing to complete one rep.
Perform 10 reps.