Burpee
Quick Information
Category
Conditioning
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Quadriceps, Pectoralis Major
Secondary muscle groups
Triceps Brachii, Gluteus Maximus, Trunk, Calves
Movement pattern
Full-Body Transition
Training goal
Work Capacity
Sport
General Athletic Development, Tactical / Military, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Raise the heart rate quickly and build whole-body work capacity.
How it fits the system. A beginner-level full-body transition entry in the Conditioning section, programmed to develop work capacity. Related work in the library: Battle Rope Lateral Waves and Battle Rope Slams.
Primary muscles
Quadriceps, Pectoralis Major
Secondary muscles
Triceps Brachii, Gluteus Maximus, Trunk, Calves
Movement pattern
Full-Body Transition
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
- Stand tall with the feet hip width apart.
- Squat down and place the hands on the floor in front of the feet.
- Jump or step the feet back into a push-up position.
- Lower the chest to the floor, then press back up.
- Jump or step the feet back towards the hands.
- Stand and jump, reaching the arms overhead.
Coaching Cues
- Keep the trunk braced so the hips do not sag in the push-up.
- Land softly from the jump.
- Step instead of jumping if the pace is dropping.
Common Mistakes
- Letting the lower back sag at the bottom.
- Landing stiff-legged from the jump.
- Rushing so form breaks down completely.
Progressions & Regressions
Progressions
Add a weight vest, a box jump, or increase the pace.
Regressions
Step back and forward instead of jumping, and remove the push-up.
When to Use It
When to use
In conditioning circuits and tests.
When not to use
With wrist or lower-back pain that worsens with repetitions.
Programming
5 to 10 rounds of 10 to 15 reps, or set intervals.
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