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Plyometric Box Burpee Box Jump Over
A full-body plyometric exercise combining a burpee with an explosive jump over a box that targets quads, glutes, hamstrings, chest, and core to build power, endurance, and conditioning; commonly used in CrossFit and HIIT workouts.
About Exercise
Equipment
Plyometric Box, Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Triceps, Abs, Calves, Obliques, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Chest
6/10Mid Chest
Triceps
5/10Abs
5/10Rectus Abdominis
Calves
4/10Obliques
4/10Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds • Shorter rests for conditioning focus.
How to Perform
Place a sturdy plyometric box on a non-slip surface. Stand facing one side with feet shoulder-width apart, an arm's length away.
- Hinge at hips and squat down to place hands on floor outside feet.
- Jump feet back to plank position with body straight from head to heels.
- Lower chest and thighs to ground.
- Push up to plank and jump feet forward to squat under hips.
- Swing arms for momentum and explosively jump both feet over the box.
- Land softly on balls of feet on opposite side, bending knees and hips to absorb impact.
- Quickly turn to face box for next rep.
Coaching Tips
Form Cues
- Keep core braced throughout.
- Drive through heels on jump.
- Land softly to absorb impact.
- Minimize ground contact time.
- Swing arms for power.
- Eyes forward over box.
Breathing
Inhale during descent to plank and chest to floor; exhale forcefully during push-up and explosive jump.
Tempo
1-0-1
Range of Motion
Perform full burpee with chest to floor; jump to clear box height with hips and knees fully extending mid-air, landing with knees below 90 degrees.
Safety
Safety Notes
- Ensure box is stable and non-slip.
- Start with lower box height for beginners.
- Avoid if acute knee, ankle, or lower back issues exist.
- Warm up thoroughly with dynamic movements.
- Step down instead of jumping if fatigued.
- Maintain focus to prevent missteps.
Spotting
No spotting required; perform solo on stable surface with clear space around box.
Common Mistakes
- Allowing hips to sag in plank.
- Jumping without full hip extension.
- Landing stiff-legged on heels.
- Standing tall on box unnecessarily.
- Catching feet on box edge.
- Poor transition between burpee and jump.
When to Avoid
- Acute knee injuries
- Ankle sprains
- Lower back pain
- Shoulder impingement
Flexibility Needed
- Adequate ankle dorsiflexion for squat
- Shoulder flexion for plank stability
- Hip mobility for full squat
Build Up First
- Proficiency in basic burpee
- Competency in box jumps
- Core stability in plank position
Also known as
Burpee Box Get Over, Box Jump Burpee Over, Burpee Over Box
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