Burpees

How to do it

Drop into a squat, plant hands, and jump feet back. Lower the body until the chest and thighs physically touch the floor. Press up, jump feet forward, and execute a vertical jump, clapping hands overhead.

The coaching cue

"Drop fast, snap up faster." Do not waste energy lowering yourself into a strict push-up. Throw yourself to the deck safely and use the hips to violently snap the feet back under the body.

What changes inside an AMRAP

Find a breathing cadence. Exhale on the drop, inhale on the floor, exhale on the jump. If you hold your breath on burpees, you will redline in 45 seconds.

Common mistakes

• Sagging hips in the plank position.
• Skipping the full hip extension on the jump.

Workouts that use burpees

• Flash Point

  5 minute AMRAP — 5 Burpees, 8 W-Press Ups, 10 Jump Squats

• Dorsal Tow

  15 minute AMRAP — 8 Burpees, 12 W-Press Ups, 30 High Knees

• The Tug-of-War

  10 minute AMRAP — 8 Burpees, 16 Strict Reverse Lunges

• The Gas Pedal

  5 minute AMRAP — 10 Burpees, 20 Jumping Jacks

• The Escalator

  5 minute AMRAP — 5 Burpees, 10 Mountain Climbers, 15 Jumping Jacks

• The Pacing Trap

  10 minute AMRAP — 8 Burpees, 16 Alternating Lunges

• The Cruiser

  10 minute AMRAP — 5 Burpees, 15 Air Squats, 30 Butt Kicks

• The Rower's Pace

  10 minute AMRAP — 5 Burpees, 10 T-Press Ups, 30 Jumping Jacks

• Steady Altitude

  15 minute AMRAP — 8 Burpees, 16 Alternating Lunges, 30 Jumping Jacks

• The Cruiser

  15 minute AMRAP — 10 Burpees, 20 Skater Jumps, 30 Mountain Climbers

• The Hull Breach

  5 minute AMRAP — 8 Burpees, 15 Hollow Rocks

• The Undertow

  15 minute AMRAP — 10 Burpees, 10 Broad Jumps, 12 Hand-Release Push-Ups

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.