Functional Fitness · Conditioning
Burpee Box Jump-Over
The burpee box jump-over combines a chest-to-floor burpee with a two-foot jump onto a box and a step down on the far side. It trains full-body conditioning and leg power.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Place your hands on the floor in front of your feet, facing the box with room to extend your legs behind you.
- Jump your feet back into a plank.
- Lower your chest and thighs to the floor.
- Press up into a plank.
- Jump your feet forward toward your hands.
- Jump onto the box from both feet.
- Land with both feet fully supported on top, knees slightly bent.
- Step down onto the floor on the far side.
Form cues
- Keep your hips from sagging.
- Keep your knees tracking over your toes.
- Use your arms to drive the jump.
Common mistakes
- Doing the burpee too closeLeave enough space for your head to clear the box during the floor phase.
- Landing near the edgeAim for the middle of the box rather than its near edge.
- Rushing the transition offEstablish your balance on top before stepping down.
Safety
Catching your toes on the box or losing balance can cause a fall or shin injury. Fatigue can also make the floor phase harder to control, increasing strain on your wrists and shoulders.
- Use a stable box on a level, nonslip surface with both landing areas clear.
- Choose a height you can comfortably jump onto before adding the burpee.
- End the set when foot clearance or landing control deteriorates.
Choose a lower, step-over version or seek professional advice first if joint pain or balance problems limit safe floor transitions or landings.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Plyometric Box
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 1 min
Each burpee plus crossing counts as one rep; turn to face the box from the opposite side for the next repetition.