Rep The SetBox Jump Overs: pace by band
A box jump plus a full dismount to the other side, which nearly doubles the honest cost of each rep. The over removes the temptation to rebound and adds a turn or a lateral step every cycle. Priced slow because the travel is the rep, not an accessory to it.
The numbers
Box Jump Overs is classed slow (every rep includes getting to the floor, standing back up, or moving a dead load), which puts a 1.6x multiplier on the base rep rate. That works out to:
| Band | Seconds per rep | Reps per minute | 10 reps | 20 reps | 30 reps | 50 reps |
|---|---|---|---|---|---|---|
| Beginner | 4.80 | 12 | 0:48 | 1:36 | 2:24 | 4:00 |
| Advanced | 3.84 | 15 | 0:38 | 1:16 | 1:55 | 3:12 |
| Elite | 3.20 | 18 | 0:32 | 1:04 | 1:36 | 2:40 |
A band is a pace, not a verdict: finishing at the Advanced line means you moved at that rate on that day. The rates and the class come from the same published config the Rep The Set app computes with, fetched live, so this page and the app cannot disagree.
Use it
Sketch a whole workout with box jump overs in the band calculator, or read how the difficulty bands are calculated for the arithmetic behind these numbers.