Burpee Like a Pro
We often get asked…
WHAT is a burpee & HOW do I get “better”?
The burpee, like any other functional movement can be broken down into smaller movements to gain better understanding of where improvements can be made.
In this blog, we are going to define WHAT a burpee is, some common “energy vampires” that will make you perform the movement less efficiently and then some simple movements that will get you burpeeing like a pro.
Let’s take a look… (Watch the video below)
EFFICIENCY:
Narrow stance vs wide…How did it play out?
10 vs 12
Test it out for yourself and SEND US A MESSAGE to let us know how you do!
Narrow Stance
Wide Stance
Yes, this is only one test but we’re confident in saying if re-tested, we’d have the same result of a wide stance producing a higher number of burpees performed in a specific amount of time (Even if it were a 1 burpee change or partial rep difference, that will be the differentiating factor in competition!)
Simple exercise routine’s to help strengthen your burpee:
We love tabata workout’s for adding a little skill/obstacle specific work into a routine…
Tabata is 8 rounds of :20 of work followed by :10 of rest…totaling 2 min rounds.
The :10 rest period is used here to transition to your next movement.
In the examples below, you will be performing the 4 movements each, two times.
Here are two tabata workouts for your exercise library:
1: The “Core Rotisserie”
Focus: Core Strength
Movements:
Hollow Hold
Side Plank
Superman
Side Plank (opposite side)
REPEAT
2. Burpee Fundamentals
Focus: Total Body
Movements:
Air Squat
Pike-Up (in video)
Negative Push-Ups
Crab Cross
REPEAT
Demonstration of the above movements can be found either in the previous instructional video or in the OCRTraining.com YouTube exercise library found HERE.
ENJOY! With practice and consistency, you too can be burpeeing like a pro in no time. :)
Blessings,
Founder; OCRTraining, LLC.
Co-Founder; SATAURA
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NASM Certified Personal Trainer *NASM Youth Exercise Specialist * Spartan Obstacle Specialist * CrossFit Level 1 & 2 – Level 3 reading * CrossFit Gymnastics * Mobility WOD 101 & 102 POSE Run Method * Mobility WOD Performance Specialist * Spartan SGX Coach *TRX * USA Weightlifting