Box Burpee

A plyometric burpee variation where the final jump lands onto a sturdy box, increasing the explosive power demand and making the movement more challenging.

Instructions

1. Stand facing a sturdy box positioned about 12-24 inches in front of you.
2. Squat down and place your hands on the ground in front of you.
3. Jump or step your feet back into a push-up position with your body in a straight line.
4. Perform a push-up by lowering your chest toward the ground and pressing back up.
5. Jump your feet back toward your hands, returning to the squat position.
6. Explosively drive through your legs, jumping vertically and landing both feet on top of the box.
7. Stand upright on the box and step down carefully.
8. Repeat for the desired number of repetitions.

Tips

• Ensure the box is stable and sturdy before beginning
• Start with a lower box height to master the movement pattern
• The landing on the box is the most explosive and power-demanding portion
• Land softly on the box, allowing your knees to bend and absorb the landing
• This is a high-intensity cardio and power exercise
• Modify by stepping onto the box rather than jumping if power development is not the goal