Burpee Variations You Need to Know

Burpee Variations You Need to Know
Presented by Spartan Training®

The burpee is a versatile exercise move that is different things to different people at different times. It should be for you, too.

Learn all these of these burpee variations. They will show why it is the most versatile and effective exercise that you can keep your Spartan toolbox.

Spartan Standard Race Burpee

These are the burpees we expect everyone to do in our events. In our races, if you have to do burpees because you failed an obstacle you need to make sure you:

  1. Get your chest to the ground.
  2. Jump so your feet leave the ground.

Race burpees are, understandably, done with energy and time expenditure in mind. After all, during a race, you have enough to worry about than making your burpees any harder than they need to be. You need to get back out on the course as fast as possible without wasting more energy than you have to.

Spartan Training Burpee (vs Race Burpees)

When training, you want to get the most benefit from every movement you do. It's the opposite of race mode burpees: you want to maximize the energy it takes you to each burpee and you don't worry about how long it takes you.

These burpees are a six-part movement that includes a full push-up during the plank portion of the burpee. Ideally, you make it a distinct motion from the squat thrust motion. What's a squat thrust?

Historical Burpee (aka Squat Thrust)

The Spartan burpee is actually avariationn ofthe historical burpee. The classic burpee might be what you consider a squat thrust. It's a traditional 4 part move invented by Royal H. Burpee in the 1930s.

  1. Begin in a standing position
  2. Move into a squat position with your hands on the ground (count 1)
  3. Kick your feet back into a hand plank position, while keeping your arms extended (count 2)
  4. Immediately return your feet into squat position (count 3)
  5. Stand up from the squat position (count 4)

Sometimes you'll see people do these and call them burpees. Don't panic. These are technically right. Just remind the person that these are not Spartan race standard.

They are just great fitness. This is the first regression you should do if a standard burpee is too hard for you during taining.

Burpee Pull-up

This is any of the three burpee varaitions we've covered so far paired with a pull-up.

Ideally, you jump to the bar and then do a full range pull-up all under your own arm power. You can jump into the pull-up depending on how high the bar is.

Burpee Broad Jump

During a training burpee, make your jump a forward broad jump. This will make you move forward from where you started. You can challenge yourself to burpee-broad jumps for set distances.

Burpee Lateral Jump

Do any burpee that involves a jump. But instead of making the jump move vertically, move laterally.

You can do this best by jumping over an object like a Spartan pancake.

Burpee Foward Jump