Burpee Progression Pt. 2

If the five beginner and intermediate variations are too easy for your badass self, try these:

VI: Chirpee with variation pull. Instead of a simple pullup, chinup, or parallel grip chinup, use a more difficult variation. Try clap pullups, wide grip pullups, running man (around the world) pullups, or in/out pullups.

VII: Chirpee with leg or knee raise. Start as normal, and as you jump to get ready for the pull, perform a leg or knee raise. Return to the hanging position and complete the pull. Add a variation pull for increased difficulty.

VIII: Chirpee with leg raise and l-sit hold. Same as VII, but hold the l-sit position through the pull. Add a variation pull for increased difficulty.

IX: Chirpee with variation pushup, leg raise and l-sit hold. Same as VIII, but replace the standard pushup with a variation. Add a variation pull for increased difficulty.

X: Chirpee to muscle up. Perform a standard chirpee, but as you finish the pull, explode into a muscle up.

One important thing to note:  burpees are primarily seen as a conditioning exercise. As you add more parts to the standard burpee, the overall movement obviously takes longer to complete. If you’re already in excellent condition, you will probably see a decrease in heart rate. The latter variations transform burpees from a conditioning exercise into a total body strength and endurance exercise. Mix and match the variations based on your goals.

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