Workout 14683

Created: December 13, 2025

Description:

3 rounds for time of:
15 shoulder to overheads
30 burpee box jump overs

♀ 95-lb barbell and a 20-inch box
♂ 135-lb barbell and a 24-inch box
Stimulus and Strategy:
Today’s workout is a grind with a bit of movement redundancy. Don’t expect this workout to be blazing fast; instead, think of this effort as smooth and steady. The loading of the barbell should be moderate. Some will be able to perform unbroken sets, while others should aim to break no more than once. For the shoulder to overheads, choose push presses or push jerks. The push press will have an increased cycle time, while the push jerk will help produce more reps. And the burpee box jump overs are a marathon, not a sprint.
To reduce the complexity of the shoulder to overheads, consider using a pair of dumbbells or performing shoulder presses at a reduced load. For the burpee box jump overs, reduce the height of the box or perform burpee box step overs.
In case of injury or limitation, for the shoulder to overheads, consider single dumbbell shoulder presses or push presses. For the burpee box jump overs, perform up downs, plus box step overs. If necessary, eliminate the box and perform up downs.
Intermediate option:
3 rounds for time of:
15 shoulder to overheads
20 burpee box jump overs

♀ 65-lb barbell and a 20-inch box
♂ 95-lb barbell and a 24-inch box
Beginner option:
3 rounds for time of:
15 shoulder to overheads
15 burpee box step overs

♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and a 20-inch box
Coaching cues:
As you dip in both the push press and push jerk, imagine running your shoulders and hips up and down a wall.
Resources:
The Push Press
The Push Jerk
Burpee Box Jump-Over Variations
Find a gym near you:
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Scaling/Comments:

Reduce the loading of the barbell. Reduce the reps of the burpee box jump overs.

Number of Times Completed: 0