Rep The SetBox Jumps: pace by band
A plyometric rep with a built-in pause nobody prices: the moment of looking at the box. Jump, stand, step down is the sustainable cycle; rebounding is faster and spicier on the achilles. Fatigue shows up as hesitation, not slow movement, which is why late-workout box jumps feel so much slower than they look.
The numbers
Box Jumps is classed moderate (the baseline: one honest loaded or jumped rep at a working cadence), which puts a 1x 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 | 3.00 | 20 | 0:30 | 1:00 | 1:30 | 2:30 |
| Advanced | 2.40 | 25 | 0:24 | 0:48 | 1:12 | 2:00 |
| Elite | 2.00 | 30 | 0:20 | 0:40 | 1:00 | 1:40 |
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 jumps in the band calculator, or read how the difficulty bands are calculated for the arithmetic behind these numbers.