How to do the Bar-facing Burpee, step by step
- Stand alongside the barbell, facing the bar.
- Do a burpee with your chest on the floor.
- Get back to standing fast, still facing the bar.
- Jump over the bar off both feet.
- Land softly and line yourself up facing the bar for the next burpee.
Common mistakes and how to fix them
- Jumping off one foottake off and land on both feet when the standard requires it.
- Not facing the barline back up parallel to the bar before you drop down.
- Hard landingland softly with bent knees.
How to scale the Bar-facing Burpee
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Step over the bar instead of jumping
- Burpee with no jump at the top
- Jump over a low mat
Also known as
Bar facing burpee · Bar over burpee
Benchmarks with Bar-facing Burpee
- Grettel10 RFT: 3 Clean & Jerks 60 kg, 3 Bar-facing Burpees
- Ingrid10 RFT: 3 Snatches 60 kg, 3 Bar-facing Burpees
- Open 11.410 min AMRAP: 60 Bar-facing Burpees, 30 Overhead Squats 55 kg, 10 Muscle-ups. Score: reps
- Open 14.5 / 16.521-18-15-12-9-6-3 Thruster 42.5 kg, Bar-facing Burpees
- Open 18.21-2-3-…-10 DB Squats (2 × 22.5 kg), Bar-facing Burpees (Cap 12 min, shared with 18.2a)
- Open 19.43 RFT: 10 Snatches 42.5 kg, 12 Bar-facing Burpees; 3 min rest; 3 RFT: 10 Bar Muscle-ups, 12 Bar-facing Burpees (Cap 12 min, time includes rest)
- Open 20.110 RFT: 8 Ground-to-Overhead 42.5 kg, 10 Bar-facing Burpees (Cap 15 min)
- Open 22.21-2-3-…-10-9-…-1 Deadlifts 102.5 kg, Bar-facing Burpees (Cap 10 min)
- Open 26.32 rounds each: 12 Bar-facing Burpees, 12 Cleans, 12 Bar-facing Burpees, 12 Thruster – first 42.5 kg, then 52.5 kg, then 60 kg (Cap 16 min)
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.