Round 1
2 Minutes Work
1 Minute Rest

Round 2
2 Minutes Work
1 Minute Rest

Round 3
2 Minutes Work
1 Minute Rest

Round 4
2 Minutes Work
1 Minute Rest

Each round begins with:
25 foot Shuttle Run x 5 Lengths
2 Rope Climbs to 15’
In the remaining time AMRAP Burpee Box Jump Overs @ 24/20”
*Advance box every 10 repetitions*

Workout Description

Athletes will begin standing at the edge of their mat, on the call of 3,2,1 Go they will begin the event. You must complete 5 lengths of the 25 foot shuttle run before advancing to the rope climb. The athlete must complete 2 rope climbs before advancing to the burpee box jump overs. You will have 2 full minutes to complete the shuttle run, rope climbs and then complete as many burpees as possible. At the start of each round, you will begin at the beginning of your mat, starting the sequence again from scratch. Your score is the total numbers of burpee box jump overs completed in all 4 rounds combined.

Movement Standards

Shuttle Run

  •  One hand must clearly make contact beyond the matting at the end of each 25 foot run.

Rope Climb 

  • One hand must clearly come into contact with the rig at the top of the rep.
  • You must show control on your descent.
  • You may perform this using your legs or legless.

    Burpee Box Jump Overs

  • The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, the athlete must be perpendicular to the box.
  • There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.
  • Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
  • Burpees must be a 2-foot jump back and up.
  • Scaled athletes may perform a step back and step up burpee as well as a box step up and over, you will still need to contact with both feet on top of the box.