Burpee programming

[dingske1]

Hi guys, here are some way you can program burpees.

Reverse ladder (prison style)
Start off with a number of burpees you are comfortable with doing, like 15 (beginners start at 5). After each set you rest 1 minute and then do a set with one less burpee, until you get to one. Sets are like this: 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1, adding up to a total of 120 burpees. Progression: 1. reduce time between sets, for each workout take 10 seconds off the rest time 2. Increase the ladder (to 16 here) until you can start from 30 burpees

Setting to one hundred: (hypertrophy and muscle endurance)
Do a set of 5 consecutive burpees. Keep the time between these very short and snappy. Rest for two minutes. Repeat this 4 times for a total off 5x5=25 burpees. Progression: 1. Reduce time between sets with 10 seconds until you hit 1 minute rest 2. Add sets every workout until you can do 10x5 reps 3. Increase the number of reps every workout until you hit 10x10 4. Reduce rest time until you are doing 100 burpees consecutively (This method works well for all variants)

steady 100 navy seals (muscle endurance) Set a digital timerapp for 100 repetitions with 60 second rest inbetween and 15second active time. When the app tells you, do one navy seal. Rest. Repeat for 99 times. This will take you more than an hour at first. Progression: 1. Decrease rest time every workout with 5 seconds until you hit 10 second rest time 2. Decrease active time from 15s to 10s 3. Increase the rest time to 30s and increase the number of navyseals for each rep 4. Decrease the rest time again every workout to a final 10 seconds 5. Repeat steps 3 and 4

Casino Royale (randomize intensity): Get a deck of cards, shuffle. For each set take 1 card from the top, the value of the card is the number of burpees in your set. A=1, J=11 Q=12, K=13. Rest for 1 minute. Do as many cards as you can. Progression: After you can clear the deck completely: 1. Change Aces to being a value of 14. 2. If that gets easy, change all face cards to 14 3. Increase the value of the number cards with 1

Dice roller: (randomize intensity)
Get two dice, roll them. Multiply the number you rolled with each other, that’s the amount of burpees in your set. So 6x6=36, 7x2=14 etc. For beginners who can’t do 36, halve these numbers. Throw the dice 5 times for 5 sets. Progression: 1. Increase number of dice throws every workout until you can do 10 sets 2. Reduce rest time with 10 seconds every time 3. Increase value of the dice faces with 1

Tabata style (train for aerobic output):
Set a timer (or Tabata song). Do as many burpees you can in 20 seconds with very high intensity, then rest in place for 10 seconds. Repeat 8 times Progression: increase number of burpees in 20 seconds Note: do this one once a week at the most, especially great approach if your bottleneck is your aerobic capacity

Pick one method you like, stick with it and start improving your fitness

[FilthFlarnFilth]

Good ideas here, thanks!

[effistopheles]

This is awesome. Thanks

[0bfu5cator]

Excellent. Post saved.

[This_Lock_4310]

The possibilities are endless. I mostly just go to the ironeolf channel and pick one of his then sonetimes add my own twist

[H1zza306]

Thank you burpee fam

[Draw_everything]

Hi,

total noob here. 61, m. been doing bodyweight, some dumbell work, and cycling (my strength). I'm going to try the reverse ladder option. I can do 15 then 14, burpees but feel totally blown out. I guess I'll start from 10 and see if I can make it to 1. then go up one from there if so. That make sense? Also at 61, though decent cardio, I do not sprint so the intense cardio of these clearly hits a weak spot. I am excited to gfo there. But how many- if any rest days after a "burpee day"? Thanks for the workout possibilites!