As I’ve been burpee-obsessed lately, here’s a five part burpee progression for beginner and intermediate athletes:
I: No pushup burpee, also known as a squat thrust or squamp. Kneel down, drop into a pushup position, jump back into a kneeling position and explode upwards.
II: Standard burpee. Same as I, but add the pushup.
III: Variation pushup burpees. Same as II, but substitute these pushups variations: diamond, clap, twisting, alternating grip, triangle.
IV: Burpees with a pull, also known as chirpees (haven’t quite figured that out yet). Same as II, but add a pullup, chinup, or parallel grip chinup after the jump.
V: Variation pushup chirpees. Same as III, but add the components from IV.