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Burpee Box Jump Chipper Workout

I have a great workout to share with you today! It’s quick, challenging and combines cardio and strength. Win, win!

This is a chipper style workout which means you “chip away” at the reps and finish all the reps of one movement before moving on to the next. I’m a big fan of chipper workouts. While it’s hard to do a one long set of a single movement, it’s nice to be able to check it off as done and move to the next. Although that’s not quite the case with this workout…I have put a challenging spin on it by asking you to work your way back up the chipper!

burpeeboxjumpchipper

I tested this workout on a client this morning and she finished right around 20 minutes. Even though you have to complete all reps of each movement before moving to the next, feel free to break them into sets. For example, 5 sets of 10 wall balls. It can feel a lot more manageable that way!

Now, let’s talk about those burpee box jumps, shall we? I’ve programmed this workout so that you start and end with burpee box jumps for a big ole cardio and plyo challenge. Your heart rate will go up, up, up! I love burpee box jumps!

4.17burpeeboxjumps.jpg

To perform the burpee box jump you will do a burpee and instead of jumping up and clapping overhead, you jump onto a box. Here’s a video demo…

I want to give you some scaling options for the burpee box jump:

1) Instead of chest to floor burpees just jump back to a high plank and jump back to standing
2) Scale the burpee by stepping back to high plank and stepping back to the feet
3) Use a lower box for box jumps (note…ALWAYS step off the box instead of jumping off)
4) Step onto the box instead of jumping onto it

Other items to note:

– I have had everyone scale to a lighter wall ball since the rep count is so high
– If you don’t have a kettlebell, use a dumbbell for the kettlebell swings
– I’m giving you an option between TRX rows, pull ups and bent over dumbbell rows because I know how much equipment availability varies for many of you. I want you to perform some sort of pulling movement here (because your wall ball and your burpee are both a push)
– Sit ups can be any variety you like, my client used an ab mat but not necessary

As always, let me know if you have questions and report back letting me know how it goes if you give it a try!

Happy burpee-ing! 🙂

{ 19 comments… add one }
  • 1
    Samantha @ The Faithful Runner April 17, 2014, 11:53 am

    I will be trying this sometime soon when I can find time to go to the CrossFit Box near me. Thanks for sharing this. I’ve been getting bored with my workouts lately.. :/

  • 2
    allie@sweetpotatobites April 17, 2014, 1:16 pm

    Burpee Box Jumps are so hard! But such a great workout too 🙂

  • 3
    Alison @ Daily Moves and Grooves April 17, 2014, 2:34 pm

    Looks like a kick-butt workout! Thanks for sharing!

  • 4
    Kristen April 17, 2014, 2:46 pm

    Awesome workout- very good and challenging. Thank you for providing ways to modify but still providing an intense workout!

  • 5
    She Rocks Fitness April 17, 2014, 2:54 pm

    This looks AMAZING and I am definitely saving it for later…for myself and for my clients. Thanks girl! I always look forward to your workouts. Have a beautiful day! XOXO

  • 6
    Jojo @ RunFastEatLots April 17, 2014, 3:06 pm

    Looks like a tough but fun workout!

  • 7
    Rebekah {aCricketSang} April 17, 2014, 3:35 pm

    I agree, looks like a tough but fun and rewarding workout!

  • 8
    Sara @ LovingOnTheRun April 17, 2014, 4:31 pm

    Wow this looks like a tough but great workout!

  • 9
    Christy April 17, 2014, 7:12 pm

    My sister introduced me to you and your blog a few weeks ago, and I have so enjoyed everyone of your entries that is packed with great information. You have challenged me to be the best version of myself that I can be in so many ways. I love all the healthy eating tips, workout ideas, and your personal touch (ie – taking the time to be with your grandma on her birthday). It all says so much about you and your care of others and yourself. May you have a beautiful Easter weekend. Yes, we all have much to be thankful for every day!

  • 10
    JennyV April 17, 2014, 11:03 pm

    This looks like another awesome workout! Will put it on my list!

  • 11
    Mary April 17, 2014, 11:39 pm

    Loved this workout!! Wall balls are killer, yet awesome! Please keep posting your cross-fit style workouts!!

  • 12
    Aly April 18, 2014, 8:56 am

    Jen – I did this last night with my fiance. We both did the pull ups and 36” box jumps. WHEW! It was a hard 20 min WOD and we both loved it! Thanks so much for posting! XO

  • 13
    Amy April 21, 2014, 10:44 am

    For the burpees….when you drop your chest to the floor…it’s not a push up, but more just letting your weight fall to the ground? Thanks!

  • 14
    Scott November 12, 2014, 6:06 pm

    Alright, am I the only male that looks at this website? The workouts are great.

    • 15
      Jen November 12, 2014, 6:15 pm

      Hey Scott – you are definitely not the only male reader! I’m glad you like the workouts. I use them with male and female clients! 🙂

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