Burpee Box Jump Overs Workouts to Build Mental and Physical Toughness

Burpee Box Jump Overs Workouts are a great way to enhance physical and mental conditioning and toughness with a low skill, high yield exercise.

What is a Burpee Box Jump Over?

A Burpee Box Jump Over (BBJO) is an explosive conditioning exercise that combines a Burpee and a Box Jump Over into a single fluid movement.

Usually, the height of the box should be 24 inches for men and 20 inches for women.

What are the Benefits of Burpee Box Jump Overs?

Burpee Box Jump Overs are a great full body exercise to build conditioning, endurance and power. When programmed in higher volume sets they will significantly test and improve the mental strength and willpower of the athlete.

Movement Standards for Burpee Box Jump Overs Workouts

The Burpee Box Jump Over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box.

• In the bottom position, the centre of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.
• Athletes may step or jump in and out of the push-up position.
• Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep.
• A two-foot takeoff is always required, and only the athlete’s feet may touch the box.
• After landing on the box, the athlete may jump or step off to the other side.

Burpee Box Jump Overs Technique Tips

There is no requirement to stand tall while on top of the box.

Alternatively, the athlete may jump completely over the box.

If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing.

Burpee Box Jump Overs Scaling Tips

Burpee Box Jump Overs can be scaled by stepping up instead of jumping.

Burpee Box Jump Overs Workouts

Add these into your training.

WORKOUT 1

AMRAP (with a Partner) in 5 minutes

• As many Burpee Box Jump Overs as possible (alternating)

Partners cannot go at the same time. Partner A must wait for Partner B to finish their burpee before starting their own.

WORKOUT 2

10 Rounds for Time

• 30 second Sandbag Hold
• 2 Burpee Box Jump Overs (BBJO)

There is no prescribed weight for the Sandbag Hold. Use whatever is available and as heavy as possible. Continue with the pattern, adding 2 BBJO every round.

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

For every round, athlete must complete the Sandbag Hold and BBJO.

Score is the time on the clock when the last round of BBJO is completed.

Intended Stimulus

Every 30’s hold should be unbroken but a heavy challenge. Push the pace on the Burpee Box Jump Overs and get right back into the holds. Breathe and brace.

WORKOUT CrossFit Open Workout 21.2

For time:

• 10 dumbbell snatches
• 15 BBJO
• 20 dumbbell snatches
• 15 BBJO
• 30 dumbbell snatches
• 15 BBJO
• 40 dumbbell snatches
• 15 BBJO
• 50 dumbbell snatches
• 15 BBJO

Men 50-lb. dumbbell, 24-in. box

Women 35-lb. dumbbell, 20-in. box

Time cap: 20 min.

Scaling Options

For time:

• 10 dumbbell snatches
• 15 BBJO
• 20 dumbbell snatches
• 15 BBJO
• 30 dumbbell snatches
• 15 BBJO
• 40 dumbbell snatches
• 15 BBJO
• 50 dumbbell snatches
• 15 BBJO

Men 35-lb. dumbbell, 20-in. box (step-ups permitted)

Women 20-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min.

WORKOUT 3

For Time:

• 100 Sit-Ups
• 90 Dumbbell Suitcase Deadlifts (50/35 lb)
• 80 Russian Twists (each side)
• 70 Up Downs
• 60 Alternating Box Step-Ups (24/20 in)
• 50 Bench Dips
• 40 Dumbbell Goblet Thrusters (50/35 lb)
• 30 Alternating Crab Kicks
• 20 Burpee Box Jump Overs
• 10 Wall Walks

Time Cap: 35 minutes

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the workout is completed.

Movement Standards

Dumbbell Suitcase Deadlift: This is a variation of the standard Deadlift wherein the athlete will hold a Dumbbell on one hand and perform a single-arm Deadlift.

Up Down: This is a variation of the standard Burpee. Perform a standard Burpee without the Push-Up and stand up to full extension from the Plank Hold. This counts as one rep.

Alternating Crab Kick: Sit on the ground with heels planted on the floor and both hands behind you with the fingers facing backward. Lift the hips off the ground and kick your left leg up, then the right leg. This counts as one rep.

Scaling Options

Pick a weight on the light to the moderate side to be able to get big sets in this one.

WORKOUT 4

21-15-9-9-15-21 Reps

For Time:

• Deadlifts (225/155 lb)
• BBJO

With a running clock, as fast as possible perform 21 Deadlifts & 21 BBJO, 15 Deadlifts & 15 BBJO, 9 Deadlifts & 9 BBJO, 9 Deadlifts & 9 BBJO, 15 Deadlifts & 15 BBJO, 21 Deadlifts & 21 BBJO.

Score is the time on the clock when the final Burpee is completed.

Tips and Strategy

The athlete should establish a rep scheme that’s manageable for their current fitness level—and fight hard to stick with it. Rest breaks should be brief. Move smoothly and steadily. Here’s a rep scheme to try:

• 21 Deadlifts: 12-9
• 21 Burpee Box Jump Overs: Unbroken/Steady pace
• 15 Deadlifts: 10-5
• 15 BBJO: Unbroken/Steady pace
• 9 Deadlifts: 9 (Unbroken)
• 9 BBJO: Unbroken/Steady pace
• 9 Deadlifts: 5-4
• 9 BBJO: Unbroken/Steady pace
• 15 Deadlifts: 5-5-5
• 15 BBJO: Unbroken/Steady pace
• 21 Deadlifts: 7-7-7
• 21 BBJO: Unbroken/Steady pace

In the example above, the athlete does bigger sets at the beginning, and smaller sets towards the end. The goal, regardless of the partitioning, is to keep rest to a minimum.

Intended Stimulus

The workout should feel both mentally (ascending ladders are a mental hurdle) and physically (90 BBJO and 90 Deadlifts!) exhausting.

The load for the Deadlifts should feel moderate—not too heavy, not too light. The pace should be strong, and rest should be minimal. A great goal for this workout is sub 20 minutes.

Scaling Options

Scale the load and/or the volume to prioritize a strong pace and minimal rest.

If the athlete has to break the deadlifts up into more than 4 sets, they should reduce the weight. If the athlete thinks that the WOD will take longer than 30 minutes, they should scale the volume (fewer repetitions).

Beginner

12-9-6-6-9-12 Reps

For Time:

• Deadlifts (135/95 lb)
• Burpee Box Jump Overs

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WORKOUT 5

5 Rounds for Time

• 5 Shoulder-to-Overheads (185/135 lb)
• 10 Burpee Box Jump Overs

Each shoulder-to-overhead rep may be any type of jerk or press.

Scaling Options

Lower the weight for the Shoulder-to-Overheads.

WORKOUT 6

3 Rounds for Time

• 400 metre Run
• 21 Burpee Box Jump Overs

Strategy: Max sustainable pace is the fastest pace an athlete feel they could hold for all three rounds without slowing down while taking into account the added BBJO.

This movement can also be approached in a similar fashion to the runs. What is the fastest pace I can hold here without slowing down?

Athletes can look at the time on the clock when they exit the gym after the first round to give them a target split to try and replicate for the following two.

The second round will likely be the most difficult, so buckling down there both physically and mentally will be important.

WORKOUT 7

EMOM for 20 minutes

• 100 foot Sled Push (90/50 lb)
• Max Rep Burpee Box Jump Overs with remaining time in each minute

Each minute on the minute (EMOM) perform a 100-ft sled push, then as many BBJO as possible before starting the sled push again at the top of the next minute. Score is total number of Burpee Box Jump Overs  completed in 20 minutes.

WORKOUT 8

For Time

10-9-8-7-6-5-4-3-2-1 reps of:

• Deadlifts (315/225 lb)

1-2-3-4-5-6-7-8-9-10 reps of:

• Burpee Box Jump Overs

Decrease the deadlifts by 1 rep every round and increase the BBJO by 1 rep until you do 1 deadlift and 10 BBJO.

WORKOUT 9

5 Rounds for Time

• 15/10 calorie Assault Bike
• 10 Burpee Box Jump Overs

WORKOUT 10

For Time

• 20 Push Presses (65% of 1 RM)
• 20 Burpee Box Jump Overs
• 15 Push Presses (70% of 1 RM)
• 15 BBJO
• 10 Push Presses (75% of 1 RM)
• 10 BBJO
• 5 Push Presses (80% of 1 RM)
• 5 BBJO

With a running clock, as fast as possible perform the prescribed work in the order written. The load of the Push Press increases every set while the repetition decreases.

Score is the time on the clock when the last round of push presses is completed.

WORKOUT 11

AMRAP in 10 minutes

• 2 Russian Kettlebell Swings (24/16 kg)*
• 4 Burpee Box Jump Overs

*Add 2 reps after each round

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WORKOUT 12

AMRAP in 5 minutes

• 15 Wall Ball Shots (20/14 lb)
• 10 Burpee Box Jump Overs

Scaling

AMRAP in 5 minutes

• 15 Wall Ball Shots (14/10 lb)
• 10 BBJO

WORKOUT 13

AMRAP in 10 minutes

• 2 Thrusters (43/29 kg)*
• 4 BBJO

*Add two reps after each round.

WORKOUT 14

40-30-20-10 Reps

For Time:

• Unbroken BBJO
• Unbroken Air Squats

Relatively simple format, but the catch is each set needs to be completed without stopping or pausing.

The air squats are just standard air squats below parallel. If you break or pause on a set, you must repeat that set from 0.

For example, if you are on your set of 30 air squats, and at rep 20 you need to stop and adjust your feet or shake out your legs, that counts a break, and you must start over at 0 of 30.

For the BBJO, it is essentially on your honour to know if you break or pause.

Laying on the ground for too long, or standing still for too long counts as a break, the movement from down and up to jump and across must be relatively smooth and seamless. If you pause or break, you would start from 0 on whatever burpee set you are on.

Scaling

Scale the BBJO to squat thrusts, cut the reps in half, or omit the rule of doing the reps unbroken and just get through the rep scheme for time.

WORKOUT 15

For Time

• 50 BBJO
• 100 Air Squats
• 50 BBJO

WORKOUT 16

EMOM for 10 minutes

• Odd minutes: 15 Burpee Box Jump Overs
• Even minutes: 30 Russian Kettlebell Swings (24/16 kg)

On a 10-minute clock, every minute on the minute (EMOM) perform the prescribed movement. For the odd minutes, complete 15 Burpee Box Jump Overs. For the even minutes, accomplish 30 Russian Kettlebell Swings.

Score is the total repetitions completed before the 10-minute stops.

WORKOUT 17

20 minute AMRAP

• 12 V-ups
• 6 BBJO
• 12 plank shoulder taps
• 6 BBJO
• 12 windshield wipers
• 6 BBJO

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