20 Brutal Burpee Workouts every CrossFit Athlete should Try

Everyone with a floor and gravity can do these workouts.

These burpee workouts will help build conditioning and mental strength. The burpee is an excellent tool to develop a powerful engine for CrossFit. 

HISTORY OF THE BURPEE

The exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the burpee test. He earned a Ph.D. in applied physiology from Teachers College, Columbia University in 1940 and created the “burpee” exercise as part of his Ph.D. thesis as a quick and simple way to assess fitness. The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered World War II. Consisting of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination, and strength.

BURPEE TECHNIQUE

THE STOJI

  • For Time
  • 100 Burpees

With a running clock, as fast as possible perform 100 Burpees. Chest must touch the ground on the way down. Athlete must jump with air between feet and floor and clap above head to complete one repetition.

Score is the time on the clock when the 100th Burpee is completed.

Tips and Strategy

Go 80-95% hard or go at a pace to keep moving and escape the harsh realities for a bit. Break it into manageable sets, 10s or 20s or 60/40 or unbroken. No matter your fitness level, have a go. Everyone with a floor can do this WOD.

BURPEE WORKOUTS – PUKIE BREWSTER

  • For Time
  • 150 Burpees

burpee workouts

TTTAHTD5

Training Think Tank home throwdown workout

  • 6 Rounds for Total Reps in 14 minutes 15 seconds
  • 45 second Max Burpees to Plate (2 in)
  • 15 second Rest
  • 45 second Max Jumping Squats to Target (6 in)
  • 45 second Rest

On a 14:15 clock, perform as many repetitions as possible of the prescribed movement for 45 seconds each of the Burpees to Plate and Jumping Squats to Target for 6 rounds. Rest 15 seconds after the Burpees and 45 seconds after Jumping Squats before proceeding to the next round.

Score is the total number of repetitions completed before the clock stops.

Movement Standards

Jumping Squat: Hip crease must pass below the knee at the bottom and you must touch an object 6 in above your max reach with BOTH hands for each rep to count.

Burpee: Chest and thighs must touch the ground and you must come to full extension on top of a 2 in plate for the rep to count. You may jump or step up.

THE BURPEE HOUR

  • AMRAP in 60 minutes
  • Burpees

On a 60-minute clock, perform as many repetitions as possible of the prescribed work. Rest as needed.

Score is the total number of Burpees completed before the 60-minute clock stops.

Scaling

AMRAP (with a Partner) in 60 minutes
Burpees
(one partner works at a time)

BURPEE WORKOUTS – KALSU

  • For Time
  • 100 Thrusters (135/95 lb)

5 Burpees to start and at the top of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed.

Score is the total time it takes to complete all 100 thrusters.

Good Score for “Kalsu”
– Beginner: 22-30 minutes
– Intermediate: 19-22 minutes
– Advanced: 15-19 minutes
– Elite: <14 minutes 

Tips and Strategy

Prior to the start of the workout, decide how many thrusters you can realistically complete every minute (remember you always start with 5 burpees). Stick with that number, no matter how much it hurts. For example, if you get 5 thrusters every minute, you’ll be done in 20 minutes.

Intended Stimulus

This WOD should feel REALLY hard. This is a mental test as much as it is a physical one–the ticking clock (the one that tells you it’s time to do burpees AGAIN) feels like an enemy within minutes of starting the workout. Embrace the burning lungs and legs. Scale the load/volume so you can finish in 30 minutes or less; but don’t scale “the suck” out of “Kalsu.”

Scaling Options 

Just like the other CrossFit hero workouts, “Kalsu” is grueling and unforgiving. Scale the load and/or reps so you finish in 30 minutes or less.

Intermediate
100 Thrusters (95/65 lb)
5 Burpees to start and at the top of every minute

Beginner A
100 Thrusters (75/55 lb)
Burpees to start and at the top of every minute

Beginner B
50 Thrusters (45/35 lb)
3 Burpees to start and at the top of every minute

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