Why does the mere mention of burpees elicit a collective groan? It's a CrossFit, and other fitness avenues', staple and it seems that we can barely escape a week without burpees. The reasons that make burpees oh so good for you are what makes they as challenging and despised as they are.

  • Burpees are a full body functional exercise that engages everything from your arms, shoulders, chest, quads, glutes, hamstrings, and that ever-present mid-line.
  • They get your heart rate up-fast! Remember the thrill of 14.5's burpees of not-so-long ago? That makes them a great movement for metabolic conditioning.
  • You can do them anywhere. Go ahead, do a few in your living room. 

That said, there are a few things you can do to become more efficient with your burpees. The key is in the transition:

  • As you're coming down from standing into the push up, simultaneously kick your feet back into push up position
  • Complete full push up, with elbows in close to the body
  • Hop back into to narrow squat by using your hip to bring your feet to your hands, resulting in the piking your body.

The main idea is that you utilize your hips to minimize the squat to and from the bottom of the burpee.

Another thing to keep in mind is to stay relaxed through the movement. Easier said than done, but lessening unnecessary muscle contraction and tension makes for more efficient use of energy, movement, and keeps your heart rate from sky-rocketing. 

A. Power snatch +hang power snatch 5x2+2 @60-65

Handstand holds

Death by EMOM! for 12 mins
First min:
2 Burpees
5 squat cleans 115/75
Second min:
4 Burpees
5 squat cleans
Third min:
6 Burpees
5 squat cleans
*Burpees go up by 2 every round for the 12 mins ending in 24. If they cannot finish the round they will just complete the one previous to their last for the rest of the time. Example if they stop at 12 burpees then they would go back to the set of 8 burpees and do that for the remainder of the EMOM.