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Crush Your Week: 5 Burpee Workouts

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Crush Your Week: 5 Burpee Workouts
Presented by Spartan Training®

This week is all about the burpee, our favorite exercise of all time. Some of this week's Crush the Week workouts are designed to reinforce your burpee form and efficiency, while others are just complete burpee overload that will get you conditioned for any failed obstacle and improve your overall endurance. 


What are the benefits of burpee workouts?

Burpees are an incredibly well-rounded exercise, and the benefits of adding them to your workouts extend far beyond Spartan race prep.

  1. Do them anywhere; no equipment needed
  2. Build full-body strength
  3. Increase muscular endurance
  4. Enhance cardiovascular health
  5. Faster race finishing times (that is, of course, assuming you fail and obstacle or two)

01

Workout: The Official Burpee Checklist

A 4-round circuit where you'll do 45 seconds of work followed by 15 seconds of rest. Rest 60 seconds between rounds. 

  1. Bodyweight squat
  2. Palm plank
  3. Push-up
  4. Squat jump

02

Workout: Burpee Evolution

A 4-round circuit where you'll do 30 seconds of work followed by 30 seconds of rest. Rest 60 seconds between rounds. 

  1. Squat thrust
  2. Burpee
  3. Leonidas burpee
  4. Rockin burpee

03

Workout: Burpeed Out

An 8-round circuit where you'll do 20 seconds of work followed by 10 seconds of rest. Rest 30 seconds between rounds. 

  1. Burpee
  2. High-knee sprint
  3. Burpee
  4. Elbow plank

04

Workout: Burpee AMRAP

In this 20-minute AMRAP (as many rounds as possible), put 20 minutes on the clock and repeat these two exercises with 30 seconds on, 30 seconds off. No rest between rounds. Keep going until the clock hits 0.

  1. Squat thrust
  2. Burpee

05

Workout: No More Burpees

A 3-round circuit where you'll do 60 seconds of work followed by 30 seconds of rest. Rest 60 seconds between rounds. 

  1. Palm plank
  2. Overhead squat
  3. Superman

Get Obstacle Ready