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Crush Your Week: 5 Burpee Workouts for Foundational Strength

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

Burpees aren't just a Spartan specialty. They're also an all-around great exercise for improving cardiovascular and muscular strength as well as stability and mobility — all of which are necessary for successfully conquering signature Spartan obstacles (and avoiding additional burpees out on the course).

This week's Crush the Week workouts, designed by Spartan SGX Coach ChrisAnne Beardslee, will help you build a solid foundation and unstoppable strength while becoming proficient in a movement that's so essential in any Spartan race: the classic burpee. 

What are the benefits of foundation-based workouts?

Building a strong foundation is key to not only completing Spartan races, but also to remaining strong and confident in your training for your entire life. Here are just a few reasons to take on this week's workouts:

  1. Injury prevention
  2. Increased mobility even as you age
  3. Decreased fatigue while hiking, climbing, etc.
  4. Increased muscular endurance
  5. Improved posture

01

Workout: Monday

Descending workout where you'll start with 100 skips and 10 burpees and descend by 10 and 1 reps respectively each round. ***Between each round, bear crawl 25 yards and lunge walk back to your starting area.

  1. 100 skips; 10 burpees
  2. 90 skips; 9 burpees
  3. 80 skips; 8 burpees
  4. and so on
02

Workout: Tuesday

Circuit workout with 1 minute of rest between rounds. Perform 3 total rounds.

  1. 60 seconds of burpees
  2. 30 seconds of side-lying kicks
  3. 60 seconds of burpees
  4. 30 seconds of mountain climbers
  5. 60 seconds of burpees
  6. 30 seconds of broad jumps
  7. 60 seconds of burpees
  8. 30 seconds of bicycles
  9. 60 seconds of burpees
  10. 30 seconds of marching bridges

03

Workout: Wednesday

A 2-round circuit workout with 1 minute of rest between rounds. Perform 20 reps of each exercise on the first round and 10 reps on the second round (unless otherwise noted).

  1. Push-ups
  2. 2 burpees
  3. Lateral bounds
  4. 4 burpees
  5. Star jumps
  6. 6 burpees
  7. Bear crawl shoulder taps
  8. 8 burpees
  9. Run in place (20 seconds/10 seconds)
  10. 10 burpees

04

Workout: Thursday

A 3-round circuit where you'll rest 30 seconds after performing any exercise with burpees. Rest 1 minute between rounds.

  1. 12 chest-to-ground burpees with hand release
  2. 12 overhead raised arm/straight body jumps
  3. 12 tuck jump burpees
  4. 1 burpee + 3 jumping jacks
  5. 2 lateral bounds + 1 burpee
  6. 12 burpees with plank jack

05

Workout: Friday

Perform 3-5 rounds of the following circuit depending on readiness with 1 minute of rest between rounds.

  1. 12 weighted squats 
  2. 12 alternating weighted reverse lunges
  3. 12 weighted jump squats
  4. 12 weighted lateral bounds

Get Obstacle Ready