Workout of the Week: Burpees!

Burpees!  You either hate them or love them!  I would have to say it depends on how often I have been doing them.  In this instance I haven’t done a burpee since Jan/Feb of this year!  Well…I have been avoiding them far too long and wanted to take a stab at a workout I wrote up awhile back when I was still coaching at NorCalSC.

Here are some simple definitions to understand before I go into the workout:

EMOM– Every minute on the minute.  This is a workout where you perform a fixed number of repetitions in a minute and rest the remainder of that minute.  I love these workouts because they can be used to work on specific movements at a fixed rest period (i.e. barbell cleans, snatches, etc.) or used as a HIIT workout (its all dependent on the movement).  For example:  5 Push Ups might be the movement and volume for each minute.  So…you have 1 minute to complete 5 push ups.  If you finish it in 10 seconds, you have 50 seconds to rest till you start the next minute.  And you do this for a fixed amount of time.  It could be 5 minutes (5 rounds) , 8 minutes (8 rounds) , 10 minutes (10 rounds), etc.

Burpee– Maybe you are new to this movement, but anyone who has been doing Crossfit, Spartan Racing, Bootcamp or working out in a Strength and Conditioning setting are very familiar.

  • You start standing tall with your feet close together and then bend over to place both hands on the ground in front of you.
  • Then you can either jump your feet or step your feet back behind you till you are at the top of a straight arm plank.
  • From here you control your body downwards by bending your elbows till your chest and thighs touch the ground.

  • Now from here you have a few options:  You can start by pushing your torso upwards, all while keeping your glutes and core engaged, and jumping your feet towards your hands (if you catch with your feet super wide or in the bottom of the squat…you got some mobility work to do.  No worries.  Your tight, which also means you’re cool.  I will be posting some mobility hacks weekly as well to work on these issues).  Or you can step your feet up towards your hands.  This is all dependent on skill level and strength. (I traditionally don’t recommend flopping on the ground like a fish or snaking, I like to avoid high risk of injury and I hope you do too)

  • Now that your feet are back to your hands you stand tall and end with a small jump (feet must leave the ground) and clap your hands over your head.
  • That’s 1 Burpee!

Don’t like text explanations?!  Boo hoo…Here is a video of me back in my hayday demonstrating a safe textbook Burpee:

Now…Like I said.  If you don’t have the skill and strength to execute the burpee in this fashion opt for stepping into a plank position and doing a controlled lower to the ground.  From here push your torso upwards (it’s ok to do a knee push up but make sure your glutes and core are activated, don’t snake!  That is bad for your body especially if you are doing high volume repetitions) and step your feet towards your hands.  This accommodates many levels of fitness and skill sets.

If you are still here…this is the workout:

10 min EMOM (10 Rounds):

  1. 10 Burpees or as many as you can get up to 10 in 30 seconds.  The goal here is to get your 10 done as quickly and efficiently as possible.
  2. Take 30 seconds of rest whether you hit 10, 9, 8, etc. (if you got 0 chances are the workout was over before it started…)
  3. Once the first minute is complete, you start the second minute…and so forth until you have completed 10 minutes (10 Rounds)
  4. If you got 10 each minute and don’t know how to do math, you completed 100 Burpees.  Your welcome.


What’s next?  Do the workout and let me know how you do!  Post it on Instagram, Facebook, Twitter, etc. and see if you can get others to do it with you.  We are all on this fitness journey together, so…the more the merrier!  Make sure to tag @norcal__spartan and use #norcalspartan when you post your results.  I will be posting a workout each week and would love for you all to join in with me as I am trying to avoid the #dadbod before #babydean arrives!


P.S.  If you have any questions, post them in the comment section or send me a DM on my Instagram page.

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