Half Burpee

ExtrasBW

A faster-paced burpee variant removing the push-up, used for higher-output conditioning intervals and as a scaling option for beginners or high-rep workouts.

Demo: CrossFit

Sets

4

Reps

15-20

Rest

45s

Contraindications

Avoid with acute knee or wrist pain. Generally the most accessible burpee variant.

Setup

Stand feet shoulder-width, clear space in front and above.

Execution

  1. 1Squat down, hands to the floor
  2. 2Jump or step feet back to plank (no push-up)
  3. 3Immediately jump or step feet back in
  4. 4Explode up into a jump with arms overhead
  5. 5Repeat at pace

Key cues

  • Keep the plank position brief but controlled
  • Full jump extension at the top
  • Move quickly but maintain a flat back in the plank
  • Breathe rhythmically as reps accumulate

Common faults

  • Sagging hips in the brief plank position
  • No real jump at the top
  • Rushing the squat-to-plank transition and losing control
  • Letting pace destroy positional integrity

Tweaks

  • Use as the 'light' option in EMOM/Tabata protocols
  • Add a tuck jump at the top for extra intensity
  • Progress to standard burpee once conditioning improves

Progressions

Burpee (Standard)

Muscles

Primary: Quadriceps, Glutes, Shoulders

Secondary: Core, Calves

Notes

Primary energy system: lactic. Common scaling option in CrossFit WODs and Tabata-style protocols to maintain output when the full burpee's push-up would slow pace excessively.

Sources

Attribution: CrossFit Journal