Workouts
BC-I10·Burpee Challenges

The Benchmark

As fast as possibleBodyweightIntermediate
Target
100 reps for time
Rest: None, track your time
Coach tip

Sub 7 min = strong. Sub 5 min = elite. Record your time every month.

How to do it · Why it works
burpee

Full-body conditioning in one rep. Builds work capacity, mental grit, and burns serious calories.

  1. 1.Drop your hands to the floor, kick feet back to a plank
  2. 2.Chest to floor (or a controlled push-up)
  3. 3.Hop or step the feet back to your hands
  4. 4.Stand and jump with arms overhead, light clap if you like
  5. 5.Land soft, straight into the next rep - find a sustainable rhythm
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