On a 15-minute clock, complete:
100 burpees*
Max shuttle box jump-overs in the remaining time
*Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
For the shuttle box jump-overs, mark two lines 10 feet apart and place the box in the middle. To complete 1 rep, start standing behind the first marked line, run to the box, jump over the box, run past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
If you have a weight vest (14/20 lb), use it.
♀ 20-inch box
♂ 24-inch box
Post reps to comments.
Stimulus and Strategy:
Today's workout will be a grind — lots of low-back hinging and a pretty fast pace throughout. The shuttle box jump-over is a newer movement you may have seen at the 2026 CrossFit Games, so spend some time practicing it and dialing in the technique before you start the clock.
Aim to complete the shuttle box jump-overs in 20 seconds or less each round. On the burpees, set a goal of at least 7 per minute, and scale the volume if that pace isn't sustainable. If you can hold 9 or more burpees a minute, throw on a weight vest.
Intermediate option:
On a 15-minute clock, complete:
80 burpees*
Max shuttle box jump-overs in the remaining time
*Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
For the shuttle box jump-overs, mark two lines 10 feet apart and place the box in the middle. To complete 1 rep, start standing behind the first marked line, run to the box, jump over the box, run past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
♀ 20-inch box
♂ 24-inch box
Beginner option:
On a 15-minute clock, complete:
50 burpees*
Max shuttle box step-overs in the remaining time
*Every minute, starting at 0:00, complete 2 shuttle box step-overs.
For the shuttle box step-overs, mark two lines 10 feet apart and place the box in the middle. To complete 1 rep, start standing behind the first marked line, run to the box, step up and over the box, run past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
♀ 12-inch box ♂ 12-inch box
Resources:
The Burpee
The Shuttle Box Jump-Over
Find a gym near you:
View the CrossFit map
Comments on 260923
200 Comments
80 burpees 11:46
28 shuttle run box jumps over in the remaining time @60cm
Matt
5 box jump overs (24”)
14:20 on burpees (10 & :30 rest)
Holly
38 box jump overs (20”)
12:00 on burpees
Goal was to just finish it in the time cap. 13:40 was my time, but then I stopped and totally forgot to continue with max shuttle bjos. Hahaha
That was hard and I didn’t underestimate it one bit. I knew that pain.
81 box shuttles. No vest. Finished burpees in 8:50. Had 7 reps left in the last round. To get it under 8 need 13 burpees a minute, but I had hard time maintaining it consistently at 12: in three rounds it fell to 11. Then the hope was to start the box fresh-ish and push it, but the movement is so awkward I couldn’t find a gear to really push it.
Intermediate
20-inch box
24 reps
100 burpees*
Max shuttle box jump-overs in the remaining time - oops missed this part. Finished 100 burpees with the otm shuttle box jumps in 10:54mins
*Every minute, starting at 0:00, complete 4 shuttle box jump-overs. 50cm box. Cleared box each jump. No vest.
M 56/210/6’
Did it again. Rx burgess no vest.
32 sprint box jump overs.
M/41/210
Intermediate +55 SBJOs
40 / M / 5'9" / 144lbs
22" box, burpees x80, no vest
SBJOs: 1
How did HQ know exactly how slow I am?
Rx senza vest
9’ finiti burpees
Nei restanti 6’ 72 reps shuttle box jump over (+-12 repsal minuto)
Morta
55 reps
finished 100 Burpees by 9mins, rested for 1 min before continuing shuttle run box jump overs.
10:43
No vest
Rx'd 44
hit my 100 burpees at 8:45
RXplus burpee to target with vest (just to ensure full extension and pain lol)
Only 4 reps shuttle and box jumps.
Intermediate no vest- no step ups
75 burpees
58 RX with #20 vest
57 box jumps
8 shuttle BJO
*as i understood, 1 rep out 1 rep back
48 shuttle box jump overs
Then 10-8-8-6 deadlift at 155 with plank for 40 seconds
80 burbees=12:48min
remaining Time 12 shuttle box jump
100 burpees
Emom 4 24” box jump overs
+6 bjo at 15 minutes
35 reps. Calf was hurting so I did step overs.
On a 15-minute clock, complete:
80 burpees*
Max shuttle box jump-overs in the remaining time
*Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
Rx with a 23 lb Vest
53 shuttle box burpees
M/38/178
Finished burpees by minute 8
Read it wrong and did max burpees after finishing the 100. smh
56 step over shuttles
50 Burpees: 4:30
Max reps shuttle box overs: 107
12” box
Should of done the intermediate level
with vest
took 12.30 to do the 1st 100
No vest
burpees 8:53
84 max reps
will definitely redo with a vest! That Eason’s score will be my goal! Guys a beast
Yeah he’s fast
80 burpees
15 box shuttle reps after the burpees.
M/45/170
15 min with 67 burpee
2 min with 13 burpee
didnt want another shuttle 😀
@0:00 i did a 4 rep shuttle the did as many burpees till the next 1 min mark. then another shuttle... i repeated this format untill i hit 80 burpees or the 15 min time ran out. oh well
Intermediate - 80 burpees, +20 shuttle box overs in remaining time
54 box jump over shuttles
100 burpees @ 9:41
50 shuttle box jump overs
9:54 + 53 SBJO
Rx incl. vest + 10 shuttle box jump-overs
11:55 for 100 Burpees. 36 extra SBJO 🤢
24 in box step overs
On a 15-minute clock, complete:
100 burpees*
Max shuttle box jump-overs in the remaining time
*Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
♂ 24-inch box. 🇲🇽 09:52🇲🇽
13:53
20" box....terrified of heights
CrossFit AFK
31 reps - Scaled
30lb vest, all else Rx.
No vest
No vest
32 shuttle BJO
4 BJOs
Rxd
84 burpees
51 shuttle BJOs
Rx with the vest
40 shuttle BJOs
The 100 were completed just before 12:00
Nice!
71 shuttle runs
Rx’d with 20lb vest: 80 burpees completed.
No way I was finishing 100 after the 15 min. (sorry Favo). Plenty enough work jammed in those 15 minutes. I tried jumping straight over the box and bout ate shit, so abandoned that as well. Nevertheless, this was a fun and creative challenge.
M/ 43y/ 177lbs/ 68”
Great work, amigo!
Brave and good on ya for even trying to completely clear the box!
Sometimes it's okay to not finish! After BJOs in a 20# vest is one! Fantastic work!
Finished burpees @ 13:00
Rx with a 20lb. Vest
71 reps
*Finished Burpees in 9:43
**This was a fun workout!
Your're an animal, Derek!
Very impressive. You must have been flying! Do you do jump overs on a workout like this, or step overs?
Jump Overs as Prescribed!
100 Burpees
24” box
8:18
One burpee away from finishing sub 8, then four more shuttle jump overs plus the cherry on top burpee
9:42
Intermediate scale
Hit 80 burpees at 14 minutes, then 8 additional shuttle box jump overs
63/5'8"/162
The Rixpress just keeps movin! Nice work!
Excellent!
Nice Jim
M21, 75 kg
That was hard !!! Holy
Amazing, completely like me but without of vest.
100 max reps
F/35/5’1/135lb
Nice, fast work!
Yeah, what Favo said!
The Corbin name seems to be associated with strength and speed. Good work!
17 Reps - Rx’d
sobrou uns 2:30 pro máximo, doeu.
With Vest #20-lb
Finished 100 burpees at 13:50, 11 more shuttle box jumps to finish the 15:00.
Rx reps in 13:55, without vest.
18 reps in the remaining time
Max shuttle box jump-overs in the remaining time : 20
Rx reps, no vest
24 Shuttle BJOs in the remaining time
Never been fast on either movement so I aimed to just keep a steady pace throughout. Figured I would see where I was at on time when I hit 80 and decide from there on whether to proceed with burps or stick to intermediate reps. I did hop down from the box rather than step down like I normally would because stepping down was too clunky for this. I don't like to hop down - seen too many folks with nasty injuries from it. My confidence with BJs when fresh is not super high, so weighted BJOs when fatigued is a hard no for me.
24 extra is super! You definitely kept a steady fast pace. Props.
That's a great total amount! Glad the jop downs went safely!
Haha "jop" the j is silent(ish) hop!
Thanks ya'll! It was more of a soft 'j', Favo - a yop:)
No vest
Awesome!
8'45" + 95 shuttle box jump overs
Wow, that’s moving!
Rx weight vest 20lbs
100 burpee
0 max shuttle box jump-overs
21" box, 30 reps after the burpees (completed burpees at 11:54)
no vest
Excellent pace.
100 HRPU
32 step up shuttle runs at 20”
Rx reps no vest.
Finished the 100 burpees @ 9:55
Did 72 Shuttle box jump overs in the remaining 5:05
Looked at the workout last night and it reminded me of being in the 530am (ie the Guinea Pig) class. Coaches tested it but weren’t exactly sure how the members were going to do with it:). This one worked but sometimes if it didn’t by the end of day it was a 15 minute AMRAP of 4 shuttle box jump overs and 10 burpees :)
Happy Wednesday all!
That's excellent, Bob!
Holy crap, Bob, that’s fantastic!
That's quite a pace, bullet bob.
Hell yeah, awesome because bob
*sigh* this one made me sad to modify, but preserving sight is the priority,so: 15:00, 100 of my elevated push up step back/in/oh clap deals, every 1:00 5 KBS-20#/4 BSO-20 inch-5 KBS-max BSO:36 No vest or extra weight because another 6 hour session on the 3/4 sleeve in progress lasterday.
I knew this would hurt when I saw it post. You still did great improvising to put in the work!
HQ is trying to keep you hungry and eager, Favo. Looks like its working!
Thanks, youse guys, absolutely Sam, that's the ticket! Sometimes I have to remember to remember that!!
You got the spirit of it, good job BG
M 53/175cm/77kg
RX sin vest 14:50min.
24" box= 60cm
No weighted vest
24" box= 60cm
No weighted vest
15x 4 shuttle runs
26 shuttle box jump over
60 burpees en el restate.
No vest, 10 reps
Beginner option:
On a 15-minute clock, complete:
50 burpees* 5:58
Max shuttle box step-overs in the remaining time
*Every minute, starting at 0:00, complete 2 shuttle box step-overs.
41-reps
Quick on the burpees, Charles, nice job!
50 reps in remaining time
M 56/210/6’
No vest, intermediate scale.
36 sprint box jumpovers.
20 shuttle box jump overs 🥵
Rxd in the driveway. 20 lb vest.
8 reps after 100 burpees stopping every minute to do 4 shuttle run box jumps. 56 shuttle box
jumps during the workout. Started with 10 burpees, but settled into a 7-8 per ~35s after the SRBJ. Finished rep 100 with about 1:08 left.
couple toe clips on those jumps! Careful friends!
That's awesome James! Glad they were just near misses!
Nicely done, James! Good on you for taking on the BJOs weighted - a non-starter for me.
Nice work!
with 5 seconds to spare
agreed, mine were shuttle steps considering I had 4’ on each side of the box.
agreed, mine were shuttle steps considering I had 4’ on each side of the box.
Intermediate
27 reps
rx/15min/weight vest(14lb)
100 burpees+60shuttle box jump overs(160reps)
max shuttle box jump overs/ 34reps
completed today' wod b4 noon,but the scores r delayed👽
type wrong/100 burpees+40 shuttle box jump overs(140reps)
18” box in gym
5-10 Bps per round
:30 to do 4 box jumps and
:30 Bps but rested about :07 each round
15 min time cap
EMOM 4 box jump over
Max burpee between
6,6,6,6,4,4,4,4,4,4,4,4,5,5,5 = 75
For time:
-75 burpees
-every 1:30 do 4 box jumps (24”)
*24 total box jumps/9:40 total time
Shuttle jumps over imaginary box
WARM UP
1 MILE ON ELIPTICALS - 9:41
AS MANY BURPEES AS I CAN DO IN 15 MIN
65
NO BOX JUMPS
Finished burpees at 12:56
100 burpees with 20 pound vest/10:00
16 shuttle box jump over with 20 pounds vest
51 reps
That’s nuts!
Luis has wings!
😅
Awesome job!
20” box
Completed burpee requirement with 3:16 remaining. + 26 reps
Pace to control HR and fatigue. Total time: 34:45
4 shuttle box step overs :30, 3 Burpees :30.
46 reps