Burpee Box Jump-Over
This movement bolts a plyometric box jump onto the end of a burpee, so you get the full-body drop-and-press of a burpee plus an explosive jump on every rep. The chest and triceps handle the floor portion while the legs deliver the jump and absorb the landing, making it one of the highest heart-rate movements in a conditioning workout. Scale the box height first, since fatigue late in a set is exactly when shins meet the box.
- Equipment
- Box
- Type
- Cardio, Plyometric
- Browse by muscle
- Rectus Femoris, Vastus Lateralis, Gluteus Maximus, Pectoralis Major Sternocostal
- Browse by movement
- Horizontal Press, Squat
- Target
- Rectus Femoris, Vastus Lateralis, Gluteus Maximus, Pectoralis Major Sternocostal
- Secondary
- Deltoid Anterior, Triceps Brachii Long Head, Triceps Brachii Lateral Head, Biceps Femoris, Semitendinosus, Gastrocnemius Medial Head, Gastrocnemius Lateral Head
- Tertiary
- Upper Rectus Abdominals, Lower Rectus Abdominals, Erector Spinae, Soleus Gastrocnemius
How to do it
- 1
Stand facing a sturdy box, drop your hands to the floor, and kick your feet back into a plank.
- 2
Lower your chest to the floor for a push-up, keeping the body in a straight line.
- 3
Press up and jump the feet back toward your hands into a low squat.
- 4
Explode up and jump onto the box, landing softly with both feet and hips above the knees.
- 5
Stand tall on top, then step or jump down to the far side of the box.
- 6
Turn to face the box again and begin the next repetition.
Tips
- Stand fully upright on top of the box before coming down so you own the position instead of rushing the descent.
- Step down rather than rebounding off the box when fatigued to spare the Achilles and knees from repeated impact.
- Keep the push-up honest with a rigid plank; letting the hips sag under fatigue turns it into a low-back strain.
Variations
Common mistakes
- The hands land in a different spot on the floor each rep, so the plank starts from an unstable, asymmetrical base before the push-up even begins.
- The feet land near the front edge of the box instead of solidly in the middle, leaving little margin if the landing is even slightly short.
- Skipping full hip extension before jumping saps the height of the jump itself, which is exactly when clearing the box gets harder, not easier.
- The chest drops lower than the hips on the push-up portion once breathing gets ragged, quietly turning a full-body movement into a shoulder-only press.
- Holding the breath through the explosive jump instead of exhaling on the effort adds unnecessary tension right when the legs need to move fast and loose.
Frequently asked
- What is a good starting dose for the burpee box jump-over?
- A sensible start is 3 rounds of 5 reps at a low, comfortable box height with full rest between rounds, since the landing margin matters more than the pace. The prerequisite worth having first is a smooth, unbroken burpee and a box jump-over you can already do cleanly on its own.
- What can I use instead of a plyo box for the burpee box jump-over?
- A sturdy bench, a stable step platform, or a low, secure curb works as long as it will not shift when you land on it. Start with something lower than a true plyo box until you trust the surface completely, since an unstable landing platform is not worth the risk.
- What is the burpee box jump-over good for, and who should avoid it?
- It combines a full-body burpee with an explosive jump for one of the highest heart-rate movements you can program in a conditioning workout. It is a poor choice for anyone with knee or ankle issues, or without a box jump-over already mastered, since a short landing late in a fatigued set is when shins meet the box.
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