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:
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Comments on 260923
41 Comments
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
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!
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!
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