3 Rounds For Time:

30 Burpees

30 Jump Overs


Your score is the time it takes you to complete all movements.

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you up this to 4 rounds.


Aim for sub 12 min

Top tips:  Keep a steady pace on this workout.  Don’t let the burpees take your breath - steady state!  We use a DB for our jump overs - you can also tuck jump.

Workout Description:

Set your timer to count up. At the sound of the starting signal, start your burpees.  Complete 30, then move on to 30 jump overs. Once they are finished you only have 2 more rounds to complete.  Take and record your time.


Burpee: Throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands and stand, jump with a clap overhead. Downup: Same as burpee to descend, just omit the jump and clap overhead.

Jump Overs/Step-Ups: Feet start under your hips/shoulders, dip slightly and jump high brining your knees as close to your torso as you can landing softly over object. If you are stepping up to an object, fully stand at the top before you step back down.