How to do the Burpee, step by step
- Stand with your feet hip-width.
- Squat down and put your hands on the floor in front of your feet.
- Jump or step your feet back and lower your chest and thighs to the floor.
- Push up and bring your feet back under your body.
- Stand up, hop off the floor slightly, and clap overhead.
Common mistakes and how to fix them
- Chest doesn't reach the floorlie all the way down, that's part of the rep.
- Rounded back when standing upbring your feet far forward and stand up with a flat back.
- Not fully extended at the topopen your hips fully and do a small hop.
How to scale the Burpee
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- No jump at the top
- Step your feet back and forward one at a time
- Hands on a box instead of the floor
Benchmarks with Burpee
- Filthy Fifty50 each: Box Jumps, Jumping Pull-ups, KB Swings, Walking Lunges, K2E, Push Press, Back Ext., Wall Balls, Burpees, Double Unders
- Hope3 rounds, 1 min each: Burpees, Power Snatch 34 kg, Box Jump 61 cm, Thruster 34 kg, Chest-to-Bar Pull-ups; 1 min rest
- Marguerita50 reps for time, each rep: 1 Burpee, 1 Push-up, 1 Jumping Jack, 1 Sit-up, 1 Handstand
- Ellen3 RFT: 20 Burpees, 21 DB Snatches 22.5 kg (one dumbbell), 12 DB Thruster (2 × 22.5 kg)
- Ryan5 RFT: 7 Muscle-ups, 21 Burpees
- The Seven7 RFT: 7 HSPU, 7 Thruster 60 kg, 7 Knees-to-Elbows, 7 Deadlifts 110 kg, 7 Burpees, 7 KB Swings 32 kg, 7 Pull-ups
- Hansen5 RFT: 30 KB Swings 32 kg, 30 Burpees, 30 GHD Sit-ups
- Lumberjack 2020 Deadlifts 125 kg, 20 KB Swings 32 kg, 20 OHS 52 kg, 20 Burpees, 20 C2B Pull-ups, 20 Box Jumps 61 cm, 20 DB Squat Cleans 2 × 20 kg – 400 m Run after each movement
- Glen30 Clean & Jerks 60 kg, 1 mile Run, 10 Rope Climbs (4.5 m), 1 mile Run, 100 Burpees
- Klepto4 RFT: 27 Box Jumps 61 cm, 20 Burpees, 11 Squat Cleans 65 kg
- Small3 RFT: 1000 m Row, 50 Burpees, 50 Box Jumps 61 cm, 800 m Run
- Whitten5 RFT: 22 KB Swings 32 kg, 22 Box Jumps 61 cm, 400 m Run, 22 Burpees, 22 Wall Balls 9 kg
- Open 12.17 min AMRAP Burpees (target 15 cm above your max reach). Score: reps
- Open 13.117 min AMRAP: 40 Burpees, 30 Snatches 35 kg, 30 Burpees, 30 Snatches 60 kg, 20 Burpees, 30 Snatches 75 kg, 10 Burpees, max Snatches 95 kg. Score: reps
- Open 16.120 min AMRAP: 7.5 m Overhead Walking Lunge 42.5 kg, 8 Burpees, 7.5 m Overhead Walking Lunge, 8 Chest-to-Bar Pull-ups
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.