5 WODs with Burpees that You Would Prefer Not to Know…
Do you remember how the first time you stepped into a gym? We are sure you did not understand anything, which can be overwhelming with strange words like AMRAP, thruster, snatch, clean … However, we bet that the first word you learned was, Burpee. What would the Crossfit be without the burpees?
You do not need the bar to do burpees, technical yes, but given the complexity of some exercises burprees have a very simple technique. The burpees are pure will power.
Wod # 1.- AMRAP 7 ‘burpees
7 minutes go by very quickly if you are taking something with friends, walking; I even dare to say that at work but 7 minutes doing burpees without stopping may be different.
Wod # 2.- 150 burpees
There is no time. The time you put it. The ideal is to do it in less than half an hour. A hard wod is both physical and mental.
Wod # 3.- Death by burpees
Death by burpees is … How far is it able to take your body?
It can last as long as you can resist. It works in minutes. The first minute a burpee, second minute, 2 burpees, third minute, 3 burpees and so on.
Wod # 4.- Dirty Thirty
It is done by time and consists of doing 30 repetitions of 10 exercises. Of course, among those exercises are the burpees. Do you dare?
- 30 Box Jumps
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings
- 30 Lunges
- 30 Knees-to-Elbows
- 30 Push Press
- 30 Back Extensions
- 30 Wall Balls
- 30 Burpees
- 30 Double-Unders
Wod # 5.- Glenn
It is not how you start but how it ends.
An exhausting wod that ends with nothing more and nothing less than 100 burpees. All this after having completed these previous exercises:
- 30 Clean and Jerks
- Running 1 Mile, 1.6 kilometers
- 10 Rope Climbs, climb the rope
- Running 1 Mile
- 100 Burpees
What are the burpees for?
The burpee mixes squat, flex and vertical jump in a single exercise.
The burpee has been around since World War II since it is an effective conditioning exercise. Its inventor was a psychologist named Royal H. Burpee who created it to create a test that combined exercise, coordination, and agility.
How to perform a burpee correctly, place your feet at the width of your hips and do a squat.
Then you must place your hands right in front of your feet and bring your feet back with a jump. Once in the plank position, do a pushup. You are half way done.
Jump to bring your feet close to your hands while you raise the body. Then stand up. That’s one; the goal is to make a succession.
Benefits of making burpees
Burpees are hated, but they are often performed in every Crossfit Gym.
The reason, very simple, is they are effective. It is an exercise that improves your cardiovascular system without taking a single step. You can do it anywhere because it does not require any type of equipment, except the ground and is a great calorie burner. Besides, many muscle groups are used with the burpee.
The burpees work the largest muscles such as the back, chest and lower body but also smaller muscles such as the shoulders or arms.
Burpees also stimulate metabolism and increases the frequency of breathing. The muscles work aerobically, and the blood circulation works at full capacity. Rapid succession of burpees obtain the best results.
Burpees RX +
If burpees are getting boring you can add to them such as adding a jump to each repetition, box jump or pull-up.
You can jump over the bar in each burpee or put on a weight vest to intensify the exercise.
The limit is up to you.
Take advantage of doing burpees to evaluate your performance and see improving little by little. When your coach tells you to do 50 or 100 burpees, write down the time and do the exercise a couple of months later.
If you have followed an exercise routine, you will surely improve the time.
You know all about burpees, their history, their benefits, how to perform them correctly and the toughest wods with burpees. Now you just have to practice them and hit the burpees hard.