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20 Brutal Burpee Workouts every CrossFit Athlete should Try


  • 1000 burpees for time


Your score is how many burpees you completed.

  • 3 Rounds for Time
  • 400 meter Run
  • 21 Burpees

Strategy: Max sustainable pace is the fastest pace an athlete feel they could hold for all three rounds without slowing down while taking into account the added burpees. This movement can also be approached in a similar fashion to the runs. What is the fastest pace I can hold here without slowing down? Athletes can look at the time on the clock when they exit the gym after the first round to give them a target split to try and replicate for the following two. The second round will likely be the most difficult, so buckling down there both physically and mentally will be important.


  • AMRAP (with a Partner) in 5 minutes
  • As Many Burpees As Possible (alternating)

Partners cannot go at the same time. Partner A must wait for Partner B to finish their burpee before starting their own. A completed burpee ends with a clap overhead. Partner B cannot begin dropping for their burpee until Partner A fully extends and claps at the top.


  • AMRAP (in a team of 4) in 20 minutes
  • 8 Inverted Burpees
  • 21 Air Squats
  • 12 Burpees

Complete as many rounds of the exercises in 20 minutes as possible in a safe manner. This is a four-person-team team “time-specific” workout. The purpose of this workout is to develop cohesion and combat fitness under fatigue conditions through shared hardship, challenges, and competition.

Each team will require a wall or other stable object to conduct the inverted burpees against. All teams will start at the same time. Each exercise must be completed before moving to the next one (all 8 inverted burpees must be finished before starting the squats and all squats finished before starting the inverted burpees). The athletes can take a rest at any time during the workout. Each team has to complete as many rounds as possible in the 20 minutes. The total number of complete rounds for each team member will be added together to obtain the total score for the team. Spotting is not permitted at any time.


Burpee Workouts

For Time

2 Rounds of:

  • 8 Power Snatches (175/125 lb)
  • 8 Bar-Facing Burpees

Then, 2 Rounds of:

  • 8 Power Snatches (155/105 lb)
  • 8 Bar-Facing Burpees

Finally, 2 Rounds of:

  • 8 Power Snatches (135/95 lb)
  • 8 Bar-Facing Burpees

Athletes change their own weights.

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