BURPEE
Full body conditioning movement. Chest to floor, jump to standing. High metabolic demand.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Stand tall.
- 2
Drop to the floor — chest and thighs make contact.
- 3
Press up to a plank position.
- 4
Jump the feet forward to the hands.
- 5
Jump up and clap overhead.
- 6
Land softly and repeat.
THE STANDARD
Chest and thighs must contact the floor. Jump with both feet leaving the floor. Clap overhead at the top.
COACHING CUES
COMMON MISTAKES
Chest not reaching the floor — the rep does not count.
Not jumping at the top — a step-up is a regression.
Rushing — maintain movement quality throughout.
SCALING / SUBSTITUTIONS
Step-up burpee — step the feet in and out instead of jumping.
Reduce the number of reps.
No push-up burpee — drop to the floor and stand without the press.
300WOD APPLICATION
The burpee is a Foundation conditioning movement. 50 burpees to the 300WOD standard is a significant metabolic challenge.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary