Skater Jumps

How to do it

Bound laterally off the right foot, landing softly on the left foot while sweeping the right leg behind you. Explode back to the right.

The coaching cue

"Load the hip, explode off the edge." Think of a speed skater pushing off the ice.

What changes inside an AMRAP

Keep the chest up. Looking down at the floor rounds the back and cuts off your airway.

Common mistakes

• Bounding forward instead of laterally, so the hips never load sideways.
• Letting the trailing leg touch down for balance on every landing.

Workouts that use skater jumps

• Flash Flood

  5 minute AMRAP — 12 Skater Jumps (Total), 10 Wide-Grip Push-ups

• The Ripcord

  5 minute AMRAP — 12 Skater Jumps (Total), 10 Back Widow

• Pressure Cooker

  10 minute AMRAP — 8 Broad Jumps, 10 Wide Push-ups, 20 Skater Jumps (Total)

• Aero-Dorsal

  10 minute AMRAP — 30 High Knees (Total), 12 W-Press Ups, 20 Skater Jumps (Total)

• The Marathon Shunt

  15 minute AMRAP — 10 Combat Sprawls, 16 Commando Planks, 30 Skater Jumps

• Perimeter Defense

  15 minute AMRAP — 20 Skater Jumps (Total), 10 Sphinx Push-ups, 16 Plank Shoulder Taps

• Lateral Combustion

  5 minute AMRAP — 15 Skater Jumps (Total), 15 Jumping Jacks

• The Treadmill

  10 minute AMRAP — 10 Half-Burpees, 20 Skater Jumps (Total)

• The Rhythmic Grind

  15 minute AMRAP — 10 Down-Ups, 20 Skater Jumps (Total), 30 Butt Kicks

• The Cruiser

  15 minute AMRAP — 10 Burpees, 20 Skater Jumps, 30 Mountain Climbers

• The Iron Pendulum

  5 minute AMRAP — 12 Skater Jumps, 20 Russian Twists

• The Stabilizer

  10 minute AMRAP — 16 Alternating Bird-Dogs, 16 Reverse Lunges, 20 Skater Jumps

• Static Equilibrium

  15 minute AMRAP — 20s Hollow Hold, 10 Combat Sprawls, 20 Skater Jumps

• The Pacer

  20 minute AMRAP — 10 T-Push-ups, 20 Reverse Lunges, 15 Russian Twists, 30 Skater Jumps

• The Vanguard

  20 minute AMRAP — 15 Combat Sprawls, 15 Glute Bridges, 20 Skater Jumps, 10 Dead Bugs

• Atmosphere

  20 minute AMRAP — 20 Skater Jumps, 15 Superman Raises, 15 Combat Sprawls, 10 Plank Knee-to-Elbows

• Scapular Shift

  20 minute AMRAP — 20 Skater Jumps, 12 Back Widow, 10 Wide Push-ups, 15 Strict Sit-Ups

• Iron Will

  20 minute AMRAP — 20s Hollow Hold, 15 Combat Sprawls, 10 T-Push-ups, 20 Skater Jumps

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