The Burpee Over Bar is a fast-paced CrossFit movement that combines a traditional burpee with a lateral or forward jump over a loaded barbell. It’s a functional, high-output movement that builds total-body endurance, agility, and grit.
Typically seen in CrossFit Open workouts and competition-style WODs, this movement is used to spike heart rate and test your ability to stay efficient and explosive while fatigued. It can be performed laterally (jumping sideways over the bar) or forward-facing (jumping straight over the bar).
It’s simple, scalable, and extremely effective—making it a go-to when programming workouts that require nothing but a barbell and effort.
burpee over bar workout, chest to bar workout, Hang Power Clean workout, knee raises workout, knees to elbows workout, pull-up workout, ring r, running workout, shoulder to overhead workout, toes to bar workout
For time
20 Knee raises/knees to elbows/T2B
30 Hang power cleans @25/35 Intermediate: @35/50 RX: @40/60
20 Shoulders to overhead
30 Ring rows/Pull ups/Chest to bar
20 burpees over bar
Cash out: 800 m run
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AMRAP 15
15/20 cal row
6 Clean & Jerk - @30/40 Intermediate: 35/50 RX: 40/60
8 Burpees over bar
10 Knee raises/knees to elbows/T2B
burpee over bar workout, Deadlift workout, for time workout, pistol squat on bench workout, pistol squat workout, pull-up workout, ring row workout
For time
16-14-12-10-8-6-4-2
Deadlift
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar
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For time
1 Power snatch
2 OH squat
3 Burpees over bar
4 Front squats
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters
burpee over bar workout, Deadlift workout, EMOM workout, shuttle run workout, v-up workout
EMOM 16
1: 10-15 Deadlift
2: 10-15 Burpees over bar
3: 15-20 V-ups
4: 6-8 Shuttle runs
box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, knee raises workout, knees to elbows workout, pull-up workout, ring row workout, toes to bar workout
3 rounds
11 Deadlift
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans
11 Ring rows/Pull ups
11 Box jumps
11 Jerks
burpee over bar workout, chest to bar workout, EMOM workout, front squat workout, goblet lunge workout, hang squat clean workout, kettlebell clean and jerk workout, power jerk workout, pull-up workout
EMOM 5
6 Pull ups / C2B
6 KB Clean & Jerk
6 KB goblet lunges
2 min rest
EMOM until failure
2 x Hang Squat clean + 2 x Front squat + 2 x Power Jerk +
4 Burpee over bar (add 1 more burpees every round)
AMRAP workout, box step over workout, burpee over bar workout, clean and jerk workout, single leg v-up workout
AMRAP 15
20 Box step overs
8 Clean & Jerk
20 Single leg V-ups
8 Burpee over bar
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3 rounds
8 Power cleans
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
bike erg workout, burpee over bar workout, EMOM workout, knee raises workout, knees to elbows workout, power snatch workout, toes to bar workout
E3MOM 16
1: 10-18 Knee raises/knees to elbows/T2B
2: 8-12 Power snatch
3: 8-12 Burpees over bar
4: 10-18 cal bike
The burpee over bar targets both upper and lower body while engaging your cardiovascular system. Primary muscles involved include:
Because you're working dynamically across planes, the burpee over bar also recruits coordination and joint stabilization muscles throughout the movement.
Here’s how to perform a standard burpee over bar:
• Start parallel or facing a loaded barbell on the floor.
• Drop into a burpee: chest and thighs touch the ground.
• Push yourself back up and jump or step your feet forward.
• Immediately jump over the bar with both feet landing together.
• Turn (if needed) and drop down into your next burpee.
Tips for efficiency:
• Minimize vertical motion—stay low when jumping.
• Use a smooth rhythm between the burpee and the jump.
• Keep your feet close to the barbell for faster transitions.
• If fatigued, you can step over instead of jumping (if allowed by the workout standard).
Without a doubt, burpee over bar workouts work. They develop explosive coordination, improve your recovery capacity under stress, and sharpen your ability to move fast with purpose—especially in the middle of complex barbell workouts.
This movement is frequently included in Open workouts, qualifiers, and hero WODs for good reason: it’s brutally simple, highly effective, and accessible across fitness levels.
Whether programmed for time, reps, or as part of a chipper, burpee over bar remains one of the most effective conditioning movements in the CrossFit arsenal.
This movement offers a long list of benefits that make it perfect for competitive and everyday training:
• Full-body conditioning – Trains strength, stamina, and power all at once.
• Agility and coordination – Reinforces quick directional change and reactive movement.
• Heart rate elevation – Ideal for metcons or energy system training.
• Minimal setup – Only requires a loaded barbell, making it easy to add to any WOD.
• Scalable for all levels – Can be stepped instead of jumped or modified for pace.
Whether you’re looking to build capacity, speed, or mental toughness, burpee over bar is a movement that delivers every time.
