Order Now! Train Hard, Recover Strong
  • Choose your Country
  • 0

The Burpee. It has been a favourite for a long time!

Posted on August 03 2015

The Burpee. It has been a favourite for a long time!

The CrossFit Burpee.

What CrossFitters call a burpee. You stand upright, jump down into a prone position and getting your chest onto the floor and then jumping back up. With a small jump your feet must leave the ground, clap your hands above your head (not in front of your shoulders). This is an incredibly effective all-body move. Your form will start to slip quickly with this one if you don’t keep a close eye on yourself, so it encourages discipline!

There are vaiations with PT’s and gyms where the chest doesn’t touch the ground and feet don’t always leave the ground. This type of variation is up to the coach and up to the person!

The Burpee push up

Exactly what it says. Do your burpee but when you find yourself fully on the floor, push up into full extension with the arms and then go back down again before completing your burpee. You can add as many push ups as you want too - for example, burpee + 3 push ups for each repetition. Tough stuff and can add some fun!

Burpee over the step/bar/bag

The burpee jump-over encourages lateral movement, which is always good considering we spend much of our lives (and training) moving forward and back. It’s simple too and you don’t necessarily need a bench, you could use any obstacle. Just jump sideways in-between each burpee.

Burpee Box Jump

This one is good for more advanced athletes as the height of the box can be easily altered so it will always be challenging if you’re choosing the right height, speed and repetitions. It’s also going to build a lot more power than a regular burpee because you can’t get away with a semi-inebriated hop at the end of your burpee - instead you’ll need to jump onto the box, back down again and go straight back to the ground. Supremely tiring, this one will sort the mentally strong from those who don’t train their brains. Expect to have sore hip flexors the next day…

There are plenty more variations….. Try this one.

Burpee pull up 

One pull up, one burpee. Very challenging!


Train Hard, Recover Stronger and keep up the variations!


Recent Posts

  • Why Protein is important straight after training.

    May 23 2017

    We all know that CrossFit is hard on the body And we all understand that to continue to grow we need to push ourselves ….and listen to o...

  • The Importance of Recovery

    May 20 2017

    Total Recovery Whether you’re are serious about hitting the gym everyday and looking to make major gains, an outdoor adventure enthusias...

  • OpenGoAUS and Progenex

    Feb 22 2017

    Share your Open story - WIN PROGENEX! • We know that the real meaning of this time of year is about the stories of real people overcoming...

Join our Mailing List

Progenex will help you achieve your goals, become a member and get 10% off your next order