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Burpee Box Jump Over

Difficulty: ⭐⭐ Intermediatesquat

Home Setup

Use a sturdy coffee table, ottoman, or stack of textbooks/boxes secured against a wall to create a safe jumping platform

sturdy coffee tableottomanstacked textbookssecure boxes

💡 Pro tip: Start with a lower surface like a step stool to master the movement pattern before increasing height

Gym Setup

Standard plyo box (20-24 inches) positioned with adequate space on both sides for the burpee and landing

Safety: Ensure the box is stable and won't slide; clear at least 3 feet of space on each side; use rubber flooring if available

💪 Muscles Worked

QuadricepsGlutesChestShouldersHamstringsCoreCalvesTriceps

⭐ Why This Exercise?

The Burpee Box Jump Over is a high-intensity metabolic exercise that builds explosive power, cardiovascular endurance, and full-body coordination while burning maximum calories. This movement combines strength, plyometrics, and conditioning into one efficient exercise, making it ideal for CrossFit WODs and improving athletic performance across multiple domains.

Make It Easier

Regressions for building up strength

1. Burpee Step-Over

low box + step

Removes the plyometric jump component, reducing impact and intensity while maintaining the movement pattern

2. Elevated Hand Burpee with Box Step-Up

box + bench

Reduces range of motion on the burpee and eliminates the jump-over for those building strength and confidence

3. Burpee to Box Touch

box

Simplifies by having athlete perform burpee then stand and touch the box instead of jumping over

Make It Harder

Progressions for advanced athletes

1. Burpee Bar-Facing Burpee

barbell + plates

Increases height of obstacle and requires lateral jump over a barbell for greater explosive demand

2. Burpee Box Jump Over with Chest-to-Ground

plyo box

Adds full chest contact requirement to the burpee portion, increasing range of motion and difficulty

3. Burpee Double Box Jump Over

two plyo boxes

Requires jumping onto the box, then over to another box, doubling the plyometric demand

↕️ Similar Movements

Box Jump
Isolated plyometric component focusing purely on explosive hip extension and landing mechanics
Burpee
The foundational movement without the box obstacle, emphasizing the push-up and jump pattern
Bar-Facing Burpee
Similar lateral jump-over pattern but using a barbell instead of a box as the obstacle
Lateral Box Jump
Shares the lateral explosive movement and box clearance without the burpee component
Devil Press
Another full-body burpee variation with dumbbells that combines ground work with overhead explosive movement

Form Checklist

✓Drop into burpee with hands shoulder-width, chest touches ground
✓Explode up and approach box with controlled momentum, not from too far away
✓Land softly on midfoot with knees tracking over toes, then step or jump down
✓Keep core braced throughout entire movement to protect lower back
✓Maintain consistent breathing pattern: exhale on push-up, inhale on jump

Common Mistakes

  • •Jumping from too far away from the box, causing inefficient movement and potential missed jumps
  • •Landing with locked knees or on toes only, increasing injury risk
  • •Rushing the burpee portion with poor form, leading to shoulder or back strain
  • •Not fully extending hips at the top of the burpee before approaching the box
  • •Stepping down facing the wrong direction, wasting time and energy in WODs

📈 When to Progress

Progress when you can complete 20+ consecutive reps with consistent form, controlled landings, and without significant form breakdown; when your breathing remains manageable and you can maintain the same pace throughout a set