Top Burpee Workouts for A Powerful Engine

These Burpee Workouts are all excellent ways to enhance your physical fitness and conditioning in safe and easily accessible ways.

How to Do a Burpee

Burpee Technique Tips

Burpee Mistakes to Avoid

Burpee Workouts

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Workout 1

5 Rounds for Time

  • 22 Kettlebell Swings (2/1.5 pood)
  • 22 Box Jumps (24/20 in)
  • 400 metre Run
  • 22 Burpees
  • 22 Wall Ball Shots (10/9 ft, 20/14 lb)

Workout 2 (Partner) – Anna

For Time (with a Partner)

  • 1 mile Run
  • 90 Box Jump Overs (24/20 in)
  • 80 Kettlebell Swings (24/16 kg)
  • 70 Burpees
  • 60 Wall Ball Shots (9/6 kg)
  • 50 Plate Overhead Lunges (15/10 kg)
  • 40 Toes-to-Bars
  • 30 Kettlebell Snatches (24/16 kg)
  • 20 Pull-Ups
  • 1 mile Run

Repeat back up the ladder to the top.

Wear a Weight Vest (10 kg).

With a running clock, as fast as possible perform the prescribed work in the order written. Partners perform the 1-mile Runs together.

Otherwise, one partner works while the other rests (you-go-I-go style). Break up the work between partners as needed. After the second 1-mile Run, return to the 20 Pull-Ups and work back up the list from the bottom of the ladder to the top – finishing with a final 1-mile Run.

Man during burpee workouts
Push your limits ©Bastien Plu

Score is the time on the clock when the 3rd mile Run is completed.

Workout 3 – 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)
  • 3 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

Workout 4

5 rounds

  • 5 burpees
  • 20 squats
  • 5 burpees
  • 10 push ups
  • 5 burpees
  • 20 lunges
  • 5 burpees
  • 10 v-ups

Workout 5

For Time

Buy-In:

  • 26 Burpees

Then 6 Rounds of:

  • 19 Kettlebell Swings (53/35 lb)
  • 20 Push-Ups
  • 19 Goblet Squats (53/35 lb)

Buy-Out:

  • 3 minutes and 49 seconds Forearm Plank Hold*

*Perform a penalty for each break or rest from Plank:

– 1st Break: 3 Burpees

– 2nd Break: 4 Burpees

– 3rd Break and more: 9 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the buy-in of 26 Burpees before moving on to 6 rounds of Kettlebell Swings, Push-Ups and Goblet Squats.

To complete the workout, accumulate 3 minutes and 49 seconds in a Forearm Plank hold. For each break from the plank, athlete must perform the prescribed number of Burpees before resuming the Plank Hold. Only time spent in the proper Plank position counts toward the the cumulative time.

For example, if athlete completes 1:45 of Plank Hold in the first attempt, then rests, the athlete must perform 3 Burpees before resuming the plank hold.

If athlete breaks again at 3:15, he/she must then perform 4 Burpees before resuming Plank. Continue in this manner until 3:49 is accumulated in the Plank position.

Score is the time on the clock when the Plank Hold is completed.

Workout 6 – Fat Amy

For Time

  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 20 Kettlebell Swings (1.5/1 pood)
  • 10 Burpees
  • 10 metre Bear Crawl
  • 10 Burpees
  • 20 Kettlebell Swings (1.5/1 pood)
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 50 Air Squats

With a running clock, as fast as possible perform the work in the order written.

Score is the time on the clock when the final repetition (the 50th Air Squat) is completed.

Good Times for “Fat Amy”

– Beginner: 18+ minutes

– Intermediate: 15-17 minutes

– Advanced: 12-14 minutes

– Elite: <11 minutes

Tips and Strategy

In a chipper WOD like “Fat Amy,” there are so many movements that you probably won’t experience major muscle fatigue at any given point. Use that to your advantage and go fast and as unbroken as possible.

Write the WOD in big letters/numbers on the whiteboard so you don’t lose time trying to discern what the next movement is or how many reps you’re supposed to do.

Woman doing burpees over the bar
Burpees over the Bar ©Bastien Plu

Intended Stimulus

“Fat Amy” should feel fast and breathless. Muscle fatigue shouldn’t be a huge factor in this WOD, but burning lungs should. Scale the volume as needed so you can move quickly.

After “Fat Amy,” you should feel energized–like you could go home, clean your house, cook dinner, and start writing your first book.

Scaling Options

This is a light, (mostly) bodyweight workout with movements that athletes of almost any level can manage. If necessary, scale the volume of repetitions so you can move through the movements quickly and unbroken.

Beginner

For Time:

  • 40 Air Squats
  • 5 Burpees
  • 30 Sit-Ups
  • 5 Burpees
  • 20 Lunges (alternating legs)
  • 5 Burpees
  • 10 Kettlebell Swings (35/26 lb)
  • 5 Burpees
  • 10 metre Bear Crawl
  • 5 Burpees
  • 10 Kettlebell Swings (35/26 lb)
  • 5 Burpees
  • 20 Lunges (alternating legs)
  • 5 Burpees
  • 30 Sit-Ups
  • 5 Burpees
  • 40 Air Squats

Workout 7 – Bergeron Bleep Test

EMOM for as Long as Possible

  • 7 Thrusters (75/55 lb)
  • 7 Pull-Ups
  • 7 Burpees

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Repeat and continue until no longer able to complete a full round in under 1 minute.

Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

Tips and Strategy

Strategy for this one is slow down and aim to have each round done in 50 seconds. Don’t go all out at the start. Be ready to pick up the barbell as soon as the next minute starts. And remember to breathe!

Intended Stimulus

Creator, coach Ben Bergeron says the following about this conditioning test: “This test makes it easy to compare athletes across a spectrum of sizes, locations, and regardless of skill or equipment…This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically, this is a test of ‘Whatcha-got?’”

Scaling Options

Scale the volume as needed to get a minimum of 10 minutes of work.

Intermediate

EMOM for as Long as Possible

  • 5 Thrusters (75/55 lb)
  • 5 Pull-Ups
  • 5 Burpees

Beginner

EMOM for as Long as Possible

  • 3 Thrusters (75/55 lb)
  • 3 Ring Rows
  • 3 Burpees

Workout 8 – Donny

21-15-9-9-15-21 Reps, for Time

  • Deadlifts (225/155 lb)
  • Burpees

With a running clock, as fast as possible perform 21 Deadlifts & 21 Burpees, 15 Deadlifts & 15 Burpees, 9 Deadlifts & 9 Burpees, 9 Deadlifts & 9 Burpees, 15 Deadlifts & 15 Burpees, 21 Deadlifts & 21 Burpees.

Score is the time on the clock when the final Burpee is completed.

Tips and Strategy

The athlete should establish a rep scheme that’s manageable for their current fitness level—and fight hard to stick with it. Rest breaks should be brief. Move smoothly and steadily. Here’s a rep scheme to try:

  • 21 Deadlifts: 12-9
  • 21 Burpees: Unbroken/Steady pace
  • 15 Deadlifts: 10-5
  • 15 Burpees: Unbroken/Steady pace
  • 9 Deadlifts: 9 (Unbroken)
  • 9 Burpees: Unbroken/Steady pace
  • 9 Deadlifts: 5-4
  • 9 Burpees: Unbroken/Steady pace
  • 15 Deadlifts: 5-5-5
  • 15 Burpees: Unbroken/Steady pace
  • 21 Deadlifts: 7-7-7
  • 21 Burpees: Unbroken/Steady pace

In the example above, the athlete does bigger sets at the beginning, and smaller sets towards the end. The goal, regardless of the partitioning, is to keep rest to a minimum.

Intended Stimulus

“Donny” should feel both mentally (ascending ladders are a mental hurdle) and physically (90 Burpees and 90 Deadlifts!) exhausting. The load for the Deadlifts should feel moderate—not too heavy, not too light. The pace should be strong, and rest should be minimal. A great goal for this workout is sub 20 minutes.

Scaling Options

Scale the load and/or the volume of “Donny” to prioritize a strong pace and minimal rest. If the athlete has to break the deadlifts up into more than 4 sets, they should reduce the weight. If the athlete thinks that the WOD will take longer than 30 minutes, they should scale the volume (fewer repetitions).

Beginner

12-9-6-6-9-12 Reps, for Time

  • Deadlifts (135/95 lb)
  • Burpees

Workout 9 – The Seven

7 Rounds for Time

  • 7 Handstand Push-Ups
  • 7 Thrusters (135/95 lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lb)
  • 7 Burpees
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Pull-Ups

Complete 7 rounds of the movements in the order written. Each round is made up of 49 repetitions: 7 Handstand Push-Ups, 7 Thrusters, 7 Knees-to-Elbows, 7 Deadlifts, 7 burpees, 7 Kettlebell Swings, and 7 Pull-Ups.

Woman during burpee workouts
Until the last rep ©Bastien Plu

Score is the time it takes to complete all 7 rounds.

Good Times for “The Seven” (estimated)

– Beginner: 40-49 minutes

– Intermediate: 33-39 minutes

– Advanced: 25-32 minutes

– Elite: <24 minutes

Tips and Strategy

This WOD, like many Hero WODs, is a grind. And whenever you’re faced with a grinding sort of workout, it’s best to start slowly. A fast pace out of the gate will likely result in burnout.

For pacing: As soon as you’re done with round 1, look at the clock. If it took you 5 minutes, then work hard to complete each of the remaining 6 rounds in 5 minutes, +/- 30 seconds.

Intended Stimulus

“The Seven” is meant to be a long, brutal workout that challenges your mental toughness alongside your physical fitness.

The load should feel moderate, but not so heavy that you can’t go unbroken on the barbell movements.

Scale the gymnastics movements so you can do unbroken sets of 7 reps. Get this thing done in an hour or less. “The Seven” should be a workout that you never forget.

Scaling Options

This workout is meant to be relatively long—30+ minutes for most athletes. The load should feel moderate—not maximal. Scale the volume, the load, and/or the skill level (see: Handstand Push-Up Scaling | Pull-Up Scaling | Knees-to-Elbows Scaling) so you can complete this workout in under an hour.

The rest in this WOD is during the transitions—when you move, for instance, from the thrusters to the knees-to-elbows. If you have to break up the sets of 7 reps into smaller bits, then either the load is too heavy and/or the skill level is too high.

Intermediate

5 Rounds

  • 7 Push-Ups
  • 7 Thrusters (95/65lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (155/105 lb)
  • 7 Burpees
  • 7 Kettlebell Swings (53/35lb)
  • 7 Pull-Ups

Beginner

5 Rounds

  • 7 Box/Bench Push-Ups
  • 7 Thrusters (45/35lb)
  • 7 Hanging Knee Raises
  • 7 Deadlifts (95/65lb)
  • 7 Burpees
  • 7 Kettlebell Swings (35/26lb)
  • 7 Ring Rows

Workout 10 – Bert

For Time

  • 50 Burpees
  • 400 metre Run
  • 100 Push-Ups
  • 400 metre Run
  • 150 Walking Lunges
  • 400 metre Run
  • 200 Air Squats
  • 400 metre Run
  • 150 Walking Lunges
  • 400 metre Run
  • 100 Push-Ups
  • 400 metre Run
  • 50 Burpees

With a running clock, perform the prescribed work in the order written as fast as possible (“for time”).

Score is the time on the clock when the last rep of Burpees is completed.

Tips and Strategy

Go for a steady pace of around 75-80% of your max speed during this long, bodyweight chipper WOD.

The Push-Ups will likely prove to be the crux of this workout, so break the reps up early—big sets of Push-Ups will burn you out. Pick up the pace during the last 50 Burpees of “Bert”—you’re almost at the finish line at that point.

Intended Stimulus

This Hero WOD (like many Hero WODs) should feel long and gruelling.

Due to the big sets of movements (200 Air Squats in a row, 100 Push-Ups in a row, etc.) you’ll feel plenty of muscle fatigue. Everything should hurt during this workout: your upper body, lower body, core and lungs are all put to the test.

This WOD isn’t about going fast, but rather steadily chipping away at the movements. If you find you need to rest for more than 10 seconds at a time, then you’re either going too fast, or you need to scale the volume.

Intermediate athletes should finish in 50-70 minutes.

Scaling Options

Most of the exercises in “Bert” are approachable by all skill levels, however the volume of the movements is high. Reduce the volume as needed so you can move smoothly and steadily throughout the WOD and finish.

Intermediate

For time:

  • 40 Burpees
  • 400-m Run
  • 80 Push-Ups
  • 400-m Run
  • 120 Walking Lunges
  • 400-m Run
  • 160 Air Squats
  • 400-m Run
  • 120 Walking Lunges
  • 400-m Run
  • 80 Push-Ups
  • 400-m Run
  • 40 Burpees

Beginner

For time:

  • 20 Burpees
  • 200-m Run
  • 30 Knee Push-Ups
  • 200-m Run
  • 40 Walking Lunges
  • 200-m Run
  • 50 Air Squats
  • 200-m Run
  • 40 Walking Lunges
  • 200-m Run
  • 30 knee Push-Ups
  • 200-m Run
  • 20 Burpees

Workout 11 – Cooper

10 Rounds for Time

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

Time Cap: 30 minutes

Cooper is a pure bodyweight (“gymnastics”) workout that consists of 10 rounds of 10 Burpees, 10 Air Squats, 10 Push-Ups, and 10 Sit-Ups. Try to find a (slower) pace that you can maintain for the entire 10 rounds. The time cap for Cooper is 30 minutes.

Score is the time on the clock when the last round of the Sit-Ups is completed.

Scaling Options

Try these scaling options.

Intermediate

8 Rounds for Time

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

Time Cap: 30 minutes

Beginner

5 Rounds for Time

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

Time Cap: 30 minutes

Workout 12

3 Rounds for Time

  • 20 Burpees
  • 21 Alternating Dumbbell Snatches (50/35 lb)
  • 12 Dumbbell Thrusters (2×50/35 lb)

With a running clock, as fast as possible complete the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of the Dumbbell Thrusters is completed.

Scaling Options

Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of Snatches and Thrusters should be completed in only 1-2 sets with minimal rest in between.

Intermediate

3 Rounds for Time

  • 20 Burpees
  • 21 Alternating Dumbbell Snatches (35/20 lb)
  • 12 Dumbbell Thrusters (2×35/20 lb)

Beginner

3 Rounds for Time

  • 10 Burpees
  • 12 Alternating Dumbbell Snatches (20/10 lb)
  • 9 Dumbbell Thrusters (2×20/10 lb)

Workout 13

  • 100 Mountain Climbers (R+L=1 rep)
  • 25 Burpees
  • 50 Air Squats
  • 80 Mountain Climbers (R+L=1 rep)
  • 20 Burpees
  • 40 H/R Push ups
  • 60 Mountain Climbers (R+L=1 rep)
  • 15 Burpees
  • 30 Plyo Lunges
  • 40 Mountain Climbers (R+L=1 rep)
  • 10 Burpees
  • 20 Butterfly Sit ups
  • 20 Mountain Climbers (R+L=1 rep)
  • 5 Burpees
  • 20 Mountain Climbers (R+L=1 rep)
  • 10 Burpees
  • 20 Butterfly Sit ups
  • 40 Mountain Climbers (R+L=1 rep)
  • 15 Burpees
  • 30 Plyo Lunges
  • 60 Mountain Climbers (R+L=1 rep)
  • 20 Burpees
  • 40 H/R Push ups
  • 80 Mountain Climbers (R+L=1 rep)
  • 25 Burpees
  • 50 Air Squats
  • 100 Mountain Climbers (R+L=1 rep)

Bodyweight, Home workouts are not just for lockdown!

Learn to embrace the zero kit workouts and find your fitness any time any place

Score is time to complete the chipper

Mountain Climbers are counted as Right knee and Left knee = 1 rep

Workout 14 – Death Race

5 Rounds for Time

  • 15/10 calorie Assault Bike
  • 10 Burpees

Assault Bike monitor must be reset each round. Someone else may reset your monitor for you. For burpees, athlete must drop to chest-to-ground, hop up, jump, stand tall, and clap overhead.

Burpee Workouts 15

4 Rounds for Time

  • 10 Burpees
  • 100 metre Run
  • 10 Air Squats
  • 100 metre Run
  • 10 Push-Ups
  • 100 metre Run
  • 10 Sit-Ups
  • 100 metre Run

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of 100 metre Run is completed.

Burpee Workouts 16

4 Rounds for Time

  • 10 Burpees
  • 100 metre Run
  • 10 Air Squats
  • 100 metre Run
  • 10 Push-Ups
  • 100 metre Run
  • 10 Sit-Ups
  • 100 metre Run

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of 100 metre Run is completed.

Burpee Workouts 17 (Partner)

AMRAP (with a Partner) in 12 minutes

  • 7 Burpees
  • 6/4 calorie Assault Airbike
  • 3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
  • 3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)

Partners switch after each full round.

On a 12-minute clock, with a partner, perform as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written. One partner works at a time. Partner 1 completes a round, then Partner 2 completes a full round, then switch again. Continue in this way for the full 12 minutes.

Score is the total number of rounds and repetitions completed together before the 12-minute clock stops.

Burpee Workouts 18 (Partner)

For Time (with a Partner)

  • 30 Pull-Ups
  • 50 Wall Ball Shots
  • 50 Sit-Ups
  • 100 Kettlebell Swings

Perform every two minutes:

  • 10 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written with a partner.

Athletes can break up the reps in any way they’d like. Athletes can work at the same time. Each partner does not have to complete the same number of reps.

For example, partners could split up the work evenly: 15 Pull-Ups each, 25 Wall Balls each, 25 Sit-Ups each, and 100 Kettlebell Swings each. Partners can also divide the work based on their strengths and weaknesses and not worry about the work being split evenly. Every 2 minutes, on the minute, both partners must stop and complete 10 Burpees before continuing.

Woman in workout with barbell
Push your partner ©Bastien Plu

Score is the time on the clock when the last rep of Kettlebell Swings is completed.

Tips and Strategy

If the objective is to get the fastest time possible, then the reps should be divided based on strengths and weaknesses rather than an even split.

If the objective is to get a balanced workout, then the reps should be split evenly between the two athletes regardless of movement proficiency. Regardless of the strategy employed, the Burpees must be done very quickly—at an almost sprint-like pace.

If the Burpees are performed at a moderate pace, this workout will take significantly longer than it should, and will consist of an excessive number of Burpees.

Intended Stimulus

This is a fast-paced partner workout. Since both partners can work at the same time, athletes can fly through reps very quickly.

Reps should be performed with a sense of urgency so that athletes can perform as few Burpees as possible.

The faster the partners get through the WOD, the fewer times they’ll need to pay the Burpee bank. At the end of this workout, athletes should feel like they just PR’d their mile-run time—breathless, sweaty, and invigorated.

Scaling Options

As needed, athletes should scale the skill level of the Pull-Ups (see: Pull-Up Scaling), the weight of the medicine ball, the skill level of the Wall Ball, the weight/height of the kettlebell, and/or the volume (number of total reps) of the Burpees to prioritize speed.

This is not the kind of workout where athletes should practice new skills. Partners need to go fast today.

Beginner

For Time (with a Partner)

  • 30 Ring Rows
  • 50 Medicine Ball Front Squats
  • 50 Sit-Ups
  • 100 Russian Kettlebell Swings

Perform every two minutes:

  • 6 Burpees

Burpee Workouts 19

For Time

  • 2 minute Elbow Plank (in silence)
  • 13 Burpees
  • 18 Kettlebell Swings (50/35 lb)
  • 31 Push-Ups
  • 53 Goblet Squats (50/35 lb)
  • 53 Burpees
  • 31 Kettlebell Swings (50/35 lb)
  • 18 Push-Ups
  • 13 Goblet Squats (50/35 lb)
  • 2 minute Wall Sit (in silence)

With a running clock, as fast as possible perform the prescribed work in the order written. For the plank and wall sit, accumulate 2-minutes total of each (count time while in the hold only).

Score is the time on the clock when the two-minute Wall Sit is completed.

Burpee Workouts 20

For Time

1 to 10 to 1 Reps (Pyramid with Multipliers) of:

  • 1 Burpee
  • 2 Mountain Climbers
  • 3 Sit-Ups

With a running clock, as fast as possible perform each round of the pyramid, do the following movements with their corresponding multipliers: 1 Burpee, 2 Mountain Climbers, and 3 Sit-Ups.

The way this workout is designed is you have a pyramid that goes 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 and for each level of the pyramid, you do the listed movements and their multipliers.

So, for level 1 you do 1 Burpee, 2 Mountain Climbers, 3 Sit-Ups, then for level 2 you do 2 Burpee, 4 Mountain Climbers, 6 Sit-Ups, level 3 you do 3 Burpees, 6 Mountain Climbers, 9 Sit-Ups…etc. all the way to level 10 where you do 10 Burpees, 20 Alt Mountain Climbers, 30 Sit-Ups. Then you go back to 9 and work your way down to 1.

The burpees are straight forward, just standard CrossFit Burpee, get on the ground so your chest touches, get up, jump and clap overhead.

The mountain climbers are alternating and split reps, the goal is to take a big jump step and land with your front foot as close to your hand while in the Push-Up position.

If the round calls for 20 Mountain Climbers, that would be 10 on each leg alternating for 20 total. The Sit-Ups are meant to be regular AbMat Sit-Ups, but those can be scaled according to athlete needs and abilities.

Score is the time on the clock when the last level of the pyramid is completed.

Tips and Strategy

Don’t get over zealous on the way up. It is easy to be lured into a false sense of security on the way up, feeling like you are crushing levels, but the higher levels are a significant workload, so save some energy for the back half!

Intended Stimulus

This one should be a mental grind as the reps get higher, but should feel rewarding and motivating as the reps come back down on the back side. The movements are set up in a way to where you shouldn’t be risking failure on anything and should be able to keep moving.

Scaling

Scale the peak number of the pyramid if 10 is too high. Athletes can scale Mountain Climbers to Step-Ups or Lunges, and Sit-Ups are meant to be AbMat Sit-Ups but can be scaled to feet anchored Sit-Ups, or regular Crunches as needed.

Burpee Workouts 21 – Hotel Hell

For Time

  • 100 Dumbbell Hang Clean Thrusters (2×35/25 lb)

5 Burpees to start, and at the top of each minute

Start with 5 burpees. Then complete as many hang squat clean thrusters (aka: “hang clusters”) as possible until the minute is up. Repeat until 100 total are completed.

Score is the time on the clock when the last thruster is completed. If athlete does not finish score is number of rounds and reps completed.

Burpee Workouts 22

For Time

Buy-In:

  • 250 metre Run

Then, 5 Rounds of:

  • 10 Lunges
  • 10 Air Squats
  • 10 Sit-Ups
  • 8 Burpees

Cash-Out:

  • 250 metre Run

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 250 metre Run before moving on to 5 rounds of 10 Lunges, 10 Air Squats, 10 Sit-Ups, and 8 Burpees. To complete the workout, athlete must complete the cash-out of 250 metre Run.

Score is the time on the clock when the cash-out of 250 metre Run is completed.

Burpee Workouts 23 (Partner)

6 Rounds for Time (with a Partner)

Every 4 minutes, Partner A completes:

  • 20 Single Arm Overhead Dumbbell Lunges (50/35 lb)
  • 21 American Kettlebell Swings (70/53 lb)
  • 6 Synchronized Burpees
  • 9 Right-Arm Dumbbell Thrusters (50/35 lb)
  • 9 Left-Arm Dumbbell Thrusters (50/35 lb)
  • 3 Right-Arm Kettlebell Squat Cleans (70/53 lb)
  • 3 Left-Arm Kettlebell Squat Cleans (70/53 lb)
  • Partner B chooses 1 and perform:
  • Ring Plank Hold
  • Dead Hang Hold
  • Parallel Squat Hold
  • Half Push-Up Hold

Rest 2 minutes

Partner A and Partner B must complete 6 full rounds each.

With a running clock, complete 6 rounds of the prescribed work in the order written as fast as possible (“For Time”).

In a 4-minute window, Partner A and Partner B must complete 1 full round each. While Partner A works through the Lunges down to the Squat Cleans, Partner B will choose any 1 of the holds and then perform the chosen hold.

Then, partners will switch after the last Squat Cleans. Partner B will start with the Lunges until the last Squat Cleans or when the 4-minute is up, while Partner A performs one of the holds. Athletes can choose whatever holds for each round.

They could stick with one hold or switch after every round. Rest 2 minutes after the 4-minute window and start the where Partner B left off. These 4-minute windows are all-out efforts.

Score is the time when all the 6 rounds are completed.

Burpee Workouts 24

For Time

  • 1 mile Run

Then, 3 Rounds of:

  • 30 Burpees
  • 4 Power Cleans (155/105 lb)
  • 6 Front Squats (155/105 lb)

Then,

  • 1 mile Run

Wear a Weight Vest (20/14 lb)

Scaling

Reduce the loading and number of reps, but keep this a long workout.

Intermediate Option

For time (without a vest):

  • 1-mile run

Then, 3 rounds of:

  • 30 burpees
  • 4 power cleans
  • 6 front squats

Then,

  • 1-mile run

Men: 155 lb.

Women: 105 lb.

Beginner Option

For time (without a vest):

  • 800-m run

Then, 3 rounds of:

  • 20 burpees
  • 4 power cleans
  • 6 front squats

Then,

  • 800-m run

Men: 75 lb.

Women: 55 lb.

Burpee Workouts 25

For Time

  • 50 Air Squats
  • 50 Jumping Jacks
  • 50 Push-Ups
  • 50 Jumping Jacks
  • 50 Lunges
  • 50 Jumping Jacks
  • 50 Burpees
  • 50 Jumping Jacks
  • 50 Mountain Climbers (L+R=1)
  • 50 Jumping Jacks
  • 50 Mountain Climbers (L+R=1)
  • 50 Jumping Jacks
  • 50 Burpees
  • 50 Jumping Jacks
  • 50 Lunges
  • 50 Jumping Jacks
  • 50 Push-Ups
  • 50 Jumping Jacks
  • 50 Air Squats
  • 50 Jumping Jacks

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last set of Jumping Jacks is completed.

Burpee Workouts 26

4 Rounds for Time

  • 40 Air Squats
  • 30 Hand-Release Push-Ups
  • 20 Burpees
  • 400 metre Run
Man and Woman working out together

Burpee Workouts 27 – Rene

7 Rounds for Time

  • 400 metre Run
  • 21 Walking Lunges
  • 15 Pull-Ups
  • 9 Burpees

Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible complete the prescribed work in the order written for 7 rounds. Men wear a 20 lb Weight Vest, and women wear a 14 lb Weight Vest throughout the workout.

Score is the time on the clock when the final Burpee is completed.

Tips and Strategy

A long workout like “René” requires a steady, constant pace of about 75-80% of maximum effort. Keep moving and rest only during the transition from one movement to the next. If there’s a movement in the workout that’s in the athlete’s wheelhouse (if, for instance, the athlete is a very fast runner) then bump up the intensity on that movement to help the overall score.

Intended Stimulus

“René” is a long workout that should feel sort of like running a 10k–continuous movement that mainly challenges the athlete’s cardiovascular endurance. The movements should be done in a couple of big sets each or entirely unbroken. More than anything, the lungs should be burning throughout this WOD.

Scaling Options

“René” is a long, grinding workout. Athletes should scale the volume, load, and/or the skill level (see: Pull-Up Scaling) so they can move at a steady pace with minimum rest periods. Long rest breaks will sap the intensity out of this challenging hero WOD, so scale accordingly.

Intermediate

5 Rounds for Time

  • 400 metre Run
  • 21 Walking Lunges
  • 15 Pull-Ups
  • 9 Burpees

No Weight Vest

Beginner

4 Rounds for Time

  • 400 metre Run
  • 21 Walking Lunges
  • 15 Ring Rows
  • 9 Burpees

No Weight Vest

Burpee Workouts 28

For Time

  • 30 Clean-and-Jerks (135/95 lb)
  • 1 mile Run
  • 10 Rope Climbs (15 ft)
  • 1 mile Run
  • 100 Burpees

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the 100 Burpees are completed.

Burpee Workouts 29

21-15-9 Reps for Time

  • Burpees
  • Kettlebell Swings (1.5/1 pood)
  • Double-Unders

On a running clock, complete 21 repetitions of Burpees, Kettlebell Swings, and Double-Unders, then 15 repetitions of each, and finally 9 repetitions of each – as fast as possible (“For Time”).

Score is the time on the clock when the last Double-Under is completed.

Burpee Workouts 30

10-9-8-7-6-5-4-3-2-1

  • burpees
  • jump squats
  • push ups
  • 20 sit ups between each round

Burpees Workouts FAQ

Got more questions? Find the answers below.

Can you Lose Weight by just doing burpees?

Yes, if you combine them with an intelligent nutrition plan designed to keep you in a caloric deficit.

What Will 30 Burpees a Day Do?

Make you better at burpees, get your heart rate up, improve your mood and give you a sense of accomplishment and discipline if you do it for a longer and sustained period of time.

Do Burpees Burn Belly Fat?

Not especially, no.

Is it OK to do Burpees Every Day?

Yes, they are a safe and technically accessible exercise that is suitable for everyone.

Are Burpees better than Running?

They are both excellent conditioning tools for your heart and health. Find a place for both activities in your life.

Why are Burpees so Hard?

They are hard because they have a large range of motion, are a full body exercise and jack up your heart rate very quickly.

Do Burpees get Easier?

Slightly, but not really.

Do Burpees Build Muscle?

Only on a very minimal scale. Choose other exercises if you want to build muscle.

How many Reps of Burpees should I do?

Depends on the workout.

Learn More

TRX Workouts
Front Squat Workouts
Renegade Rows Workouts
Fat Burning Workouts