How to Do the Perfect Burpee Box Jump Over (Complete Guide)

Perfect Burpee Box Jump Over Technique

The burpee box jump over combines the full-body demands of a burpee with the explosive power of a box jump, making it one of HYROX's most challenging movements. ChAIron's AI coaching ensures efficient transitions and safe execution.

Step-by-Step Form Guide

Burpee Start:Begin standing next to the box, drop down into plank position and perform a chest-to-floor burpee
Jump Up:Explosively jump up from the burpee, bringing feet to standing position facing the box
Box Jump:Jump onto the box with both feet landing simultaneously, achieving full hip extension at the top
Step Down:Step down from the box (never jump down) and immediately begin the next burpee

Common Mistakes to Avoid

Not achieving full chest-to-floor contact in burpee
Poor transition from burpee to box jump setup
Jumping down from the box (injury risk)
Single-foot landings on the box
Inefficient positioning relative to the box

AI Coaching Benefits

Burpee depth and chest contact verification
Transition efficiency and timing optimization
Box jump landing safety and form
Rep counting and movement standards
Pacing strategies for race situations

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