Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.
Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box