CrossFit South Rockland

Monday, February 16, 2015



Ray Traitz
President of 
AMRAP Fitness Strength & Conditioning

Burpees are one of the most diverse & functional exercises that individuals either love or hate. This movement has several benefits and could be modified for just about anyone.
So how do you actually do a Burpee?

• Stand straight, and then lower into a squat position with your hands on the floor in front of you.

• Kick your feet back into a push-up position and immediately drop your chest to the floor.

• Return your feet back to the squat position as fast as possible.

• Jump up into the air as high as you can.
• Clap overhead in midair
Here are 5 reasons why you should love burpees:

1. They work your entire body.
Burpees are a full body exercise. In addition, you burn more calories in less time when you do burpees.

Increasing you speed will increase intensity of the movement, which will result in burning more calories throughout the day

2. You can do them anywhere.

Absolutely no equipment necessary!

3. They’ll get you stronger.

Burpees are the ultimate example of functional fitness, if you lay down or get knocked down, you need to get up. Therefore, you’re basically doing a burpee.

With every rep, you’ll work your core, chest, legs, glutes, chest, and arms muscles.

4. They boost your endurance (no treadmill necessary).

Fact, burpees are an excellent tool to boost your endurance for sports and other events. Add them to your routine and watch as your conditioning level improves dramatically.

5. They’re a great addition to any workout

As mentioned previously, burpees are a great supplement to any workout. Whether you’re doing a high intensity workout or need quick workout. 
Burpees are the answer. 

Burpee Variations

One arm burpees (alternating arms)

One leg burpees (alternating legs)

Weight vest burpees

Burpee pull up

Burpee over an object (for example, medicine ball, barbell, broomstick, etc.)

Burpee box jump

Burpee broad jump

Burpee tuck jumps

Burpee with KB movements

Burpee bar muscle up

Burpee ring muscle up

Burpee workout protocals

· Tabata burpees 20:10 work rest x8

· Reverse Tabata burpees 10:20 work rest x8

· 30:30s work rest- For example 12x 30:30 as many burpees as you can in 30 seconds followed by 30 seconds rest.

· 20:40s work rest- For example 12x 20:40 as many burpees as you can in 20 seconds followed by 40 seconds rest.

· Every minute on the minute (EMOTM) hit a certain # of reps. For example, 10 burpees EMOTM for 12 minutes.

· 100 burpee challenge- 100 burpees for time (beginner under 10 minutes/ intermediate under 8 minutes/ advances under 5 minutes).

· AMRAP challenge- 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 burpees for time (under 18 minutes/ videoed/strict movement standards and receive a free month of training at AMRAP Fitness)

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