Jump Squat Repeatable AMRAP
jump squat wod
AMRAP 12
8 controlled jump squats
8 controlled air squats
Keep every round within a consistent pace
Bodyweight
Jump Squat — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Jump squats combine the mechanics of an air squat with an explosive vertical jump, developing lower-body power and cardiovascular capacity simultaneously. They keep the heart rate elevated while building the same explosive strength required for box jumps, snatches, and cleans. The key to sustainable jump squats in high-rep WODs is landing mechanics: a controlled, soft landing protects the joints and keeps form intact as fatigue accumulates. Jump squats are equipment-free, require minimal space, and are a legitimate cardio stimulus for any fitness level.
Quick answer
Jump squats combine the mechanics of an air squat with an explosive vertical jump, developing lower-body power and cardiovascular capacity simultaneously. Use repeatable sets of Jump Squat and scale before breathing speed causes range of motion or control to disappear.
Curated demonstration
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How to do a Squat Jump | Proper Form & Technique | NASM
National Academy of Sports Medicine (NASM) · reviewed 2026-08-06
Muscles Worked
QuadricepsGlutesHamstringsCalvesCore
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Jump Squat conditioning when the goal is repeatable output through quadriceps and glutes, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Jump Squat if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: landing stiff-legged — transfers impact directly to joints rather than absorbing with muscle. |
| Scaling | Air squats (no jump), half-depth squat jumps. |
How to Do the Jump Squat
1
Stand feet shoulder-width, toes slightly out.
2
Descend into a squat — hip crease below the knee, chest up, arms swinging back.
3
At the bottom, reverse direction explosively, swinging arms forward and up.
4
Leave the floor completely, achieving full hip and knee extension in the air.
5
Land with soft knees, absorbing impact through hips, knees, and ankles.
6
Use the momentum of the landing to flow directly into the next rep.
Common Mistakes
✕
Landing stiff-legged — transfers impact directly to joints rather than absorbing with muscle.
✕
Not reaching full squat depth — parallel or deeper produces significantly more power.
✕
Chest caving forward at the bottom — maintain neutral spine throughout.
✕
Going out too hard in WODs — sustainable pace beats sprint-then-walk every time.
Coaching Tips
✓
Treat the landing as the loading phase for the next jump — a smooth touch-down leads directly into the next rep.
✓
Keep jump height consistent in high-rep sets rather than maxing out every rep.
✓
The arm swing contributes significantly to jump height — use it aggressively.
Scaling Options
Easier / Beginner
Air squats (no jump), half-depth squat jumps.
Harder / Advanced
Box jumps, dumbbell jump squats (light DBs at sides), or step-up box for impact management.
Training Examples
Train Jump Squat with a Clear Purpose
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Jump Squat Conditioning Intervals
jump squat conditioning
Every 3:00 x 6 rounds
8 controlled jump squats
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
What is the difference between a jump squat and a box jump?
Both develop explosive lower-body power. The box jump requires landing on an elevated surface (more precision, hip hinge on the way down). Jump squats land back on the floor and flow into the next rep, making them better suited to conditioning circuits and high-rep WODs.
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