ExtrasBW
The classic full-body conditioning movement: squat, plank, push-up, jump feet in, jump up. A staple of CrossFit and military-style conditioning for full-body metabolic output.
Demo: CrossFit
Sets
4
Reps
10-15
Rest
1 min
Contraindications
Avoid with wrist, shoulder, or knee pain. Regress to step-back burpees (no jump) for those with high-impact restrictions.Setup
Stand feet shoulder-width, clear space in front and above.
Execution
- 1Squat down and place hands on the floor just outside the feet
- 2Jump or step feet back into a plank position
- 3Perform a push-up, chest to floor
- 4Jump or step feet back in toward the hands
- 5Explode up into a jump with arms overhead
Key cues
- Chest touches the floor on the push-up
- Hips stay level in the plank, no sagging
- Full jump extension at the top
- Move with rhythm, not chaos
Common faults
- Skipping the full push-up range of motion
- Sagging hips or piking in the plank position
- No real jump at the top (just standing up)
- Poor pacing leading to breakdown in form under fatigue
Tweaks
- Half burpee (no push-up) for a faster-paced conditioning variant
- Add a broad jump instead of a vertical jump
- Add a pull-up at the top for burpee pull-ups
- Perform for max reps in a time window (AMRAP) or EMOM
Regressions
Muscles
Primary: Chest, Quadriceps, Glutes, Shoulders
Secondary: Core, Triceps, Calves
Notes
Primary energy system: lactic (glycolytic) for higher reps/time-based sets; alactic for isolated singles. Named after physiologist Royal H. Burpee, originally a fitness test movement, now a conditioning staple.
Sources
Attribution: CrossFit Journal