Most of all I am always in awe of those who have learned to love the “Burpees,” one of the most dreaded exercises which was initially programmed by Dr. Royal H. Burpee, for testing the fitness of soldiers during the outset of World War II .
And look at where the burpees stand today.
It is one of the best and toughest work outs which every athlete, body builder, and fitness enthusiast wants to conquer. It is just what is needed to trigger every part of the body’s core muscles.
If you want a complete body workout for strength and stamina building, a workout for mental strength and resistance, and also want your calories burnt off faster, then the burpees are just what you need.
If you are a Cross Fit enthusiast you know very well to not cheat on the burpees or make any excuse for space, because they are also one of the most space efficient exercises which can be done almost anywhere.
If there is any challenge that a fitness maverick can face and learn to fall in love with, then it is the burpees.
Contents
What’s new about the burpees here?
I’m sure you know how to do the burpees and I do not need to tell you anymore about it. As for those of you who do not know how, click here for the complete workout.
Now you must be thinking that if I am not going to tell you about how to do the burpees then what is it that I am rambling about.
Let me tell you what I am ranting about.
Do not be disappointed by thinking that I just hooked you by saying ‘Burpees’ because what i am going to talk about is still the burpees.
The only difference about our conversation is going to be that we are going to combine your burpees with other Cross Fit exercises according to your level of training so that you can receive the maximum benefits.
Do you have what it takes
Cross Fit training evaluates you according to theses ten components of physical fitness- cardio- respiratory tolerance, strength, resilience, flexibility, accuracy, coordination, agility, balance, power and speed. It is evident that as a beginner you will lack in all these and that is what we are trying to achieve.
Cross Fit offers you 4 levels of endurance and strength training, both physically and mentally, and yes it’s not going to be child’s play. As the saying goes “Nobody said it was going to be easy, they just promised it was going to be worth it.”
So, if you really have what it takes to make a soldier out of you and if you have the patience to fight off all your temptations then let’s begin with the burpees workout for each level. If not, you can choose to walk away and continue with the monotony of your every day gym routine.
The choice is yours.
What are you going to earn out of this program
Every workout program promises you either a great body, strong muscles, hardcore abs or even just simple weight loss tips. Then what is new about doing the burpees and that too in combination with Cross Fit workouts?
In short this is what the program will teach you..
Cross Fit + Burpees = strength, a great body, agility, endurance, patience, respect, and discipline
Now where do we see all these attributes combined together anywhere? Simple, nowhere!
Important note…
I know it will freak you out to see the time duration it is going to take you to reach every level. But that is only if you have just started and are really into moving on up to the final ‘Elite’ level. The same rule applies to all other levels as well.
As I had already said you need all the patience to be a Cross Fit enthusiast and at times you might not even take as long as mentioned. It might be less than what is mentioned or inconceivably more. Your Cross Fit trainer can judge best for you.
Do the workouts according to your own level. Make sure to take advise from your Cross Fit trainer and confirm your level correctly. I repeat again-
“Please do not workout the level which your body is not prepared for, this is not child’s play.”
Burpees levels the Cross Fit way- let’s begin
Cross Fit Level 1- Beginner
Duration of development to intermediate: 6- 12 months
As you are a beginner, I first welcome you to the world of Cross Fit.
At this level, basic movements, such as active use of the shoulders and hip flexibility are developed. Also past injuries which are already healed and any body structure problem is resolved.
All said and done, every decision having been made here is your workout for the first few months of Cross Fit Level -1.
| Day 1 | ||
| Warm ups | 20 Jumping Jacks | |
| 10 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | 20 lunges each leg | Repeat 5 sets(Rest 1 min between sets) |
| 10 squats | ||
| 10 burpees | ||
| 10 inverted pull ups | ||
| 10 kettlebell swings | ||
| 10 reverse crunches | ||
| Day 3 | ||
| Warm ups | 20 Jumping Jacks | |
| 10 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | 10 push ups | Repeat 5 sets(Rest 1 min between sets) |
| 10 squats | ||
| 10 burpees | ||
| 30 secs plank hold | ||
| 10 mountain climbers for each side | ||
| 5 bear crawls for each side | ||
| Day 5 | ||
| Warm ups | 20 Jumping Jacks | |
| 10 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | 10 air squats | Repeat 5 sets(Rest 1 min between sets) |
| 10 lunges | ||
| 10 burpees | ||
| 10 pull ups | ||
| 10 kettlebell swings | ||
| 10 tricep dips | ||
As we can see, I have divided the workout sessions for every alternate day. This is so as to give your muscles the time to repair and reconstruct itself after the rigorous routine your body has been through. You can carry out this routine for every alternate day for an entire month, interchanging the workouts whenever you want.
Just remember that the workouts which you choose should affect every part of your body. As you progress you can increase the number of each workout every 2 months by 5 movements each.
Cross Fit Level 2- Intermediate
Duration of development to Advance: 6 months
I am glad to see all beginners having made it this far into the training and for all of you who are already into this level and are ready to go ahead with the training for level 2, I wish you further luck.
Level 2 will not take up much of your patience because of all the hard work that you have already put in to Level 1. This level may seem hard for all those who are still in level 1, but this where your burpees along with other workouts will start seeming easier for you.
In this level, you will again perfect your basic body movements and other than that develop notable strength levels, stamina, and speed. As in any training, in this case too as the level goes up the skills get advanced too.
| Day 1 | ||
| Warm ups | 400 meter run | |
| 50 Jumping Jacks | ||
| 50 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | 40 lunges each leg | Repeat 10 sets(Rest 1 min between sets) |
| 50 squats | ||
| 50 burpees | ||
| 20 pull ups | ||
| 20 kettle bell swings each side | ||
| 50 reverse crunches | ||
| Day 3 | ||
| Warm ups | 400 meter run | |
| 50 Jumping Jacks | ||
| 10 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | 50 push ups | Repeat 10 sets(Rest 1 min between sets) |
| 2 min rope jumping | ||
| 50 burpees | ||
| 60 sec plank hold | ||
| 50 mountain climbers for each side | ||
| 50 bear crawls for each side | ||
| Day 5 | ||
| Warm ups | 400 meter run | |
| 50 Jumping Jacks | ||
| 10 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | 30 air squats | Repeat 10 sets(Rest 1 min between sets) |
| 30 vertical jumps | ||
| 50 burpees | ||
| 40 walking lunges for each side | ||
| 30 calf raises | ||
| 60 sec wall hand stand | ||
You can also add spice to your workouts by using weights. Some of the weight workouts that can be included to your Cross Fit routine are Barbell Thruster, Barbell Deadlift, Power Clean, and Barbell Bench Press. Just be careful to start out with the right weights if you are a starter. It’s always best to ask your instructor.
Cross Fit Level 3- Advance
Duration of development to Elite: 1 year
I can see the improvements that your body has been chiseled to because of all the Cross Fit workouts. Don’t you feel stronger than ever and yet so light that you can do all those pull ups as though you were feather- weight.
Congratulations on reaching level 3. It does make you proud, doesn’t it. But, do you know that the number of people who are able to make it this far and then endure another year or more of Cross Fit are the least in numbers? This is the level that every ruthless athlete, military and law enforcer needs because getting into combat or extreme sports without these abilities is an invitation to injury.
So do you have it in you to carry on to your next level and to endure more advanced lessons.
Test yourself…
| Day 1 | ||
| Warm ups | 800 meter run | |
| 100 Jumping Jacks | ||
| 50 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | 40 lunges each leg | Repeat 15 sets(Rest 1 min between sets) |
| 100 squats | ||
| 50 burpees | ||
| 50 pull ups | ||
| 50 reverse crunches | ||
| 60 sec L- Sit | ||
| 10 kettle snatches | ||
| Vertical jump- 25 inches | ||
| 30 kettle bell swings each side | ||
| Day 3 | ||
| Warm ups | 400 meter run | |
| 50 Jumping Jacks | ||
| 10 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | 100 push ups | Repeat 15 sets(Rest 1 min between sets) |
| 5 min rope jumping | ||
| 50 burpees | ||
| 60 sec plank hold | ||
| 50 mountain climbers for each side | ||
| 50 bear crawls for each side | ||
| Deadlift (weight accordingly) | ||
| Row (weight accordingly) | ||
| rope climb | ||
| Day 5 | ||
| Warm ups | 400 meter run | |
| 50 Jumping Jacks | ||
| 10 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | 50 air squats | Repeat 15 sets(Rest 1 min between sets) |
| 50 vertical jumps | ||
| 50 burpees | ||
| 40 walking lunges for each side | ||
| 30 calf raises | ||
| 60 sec wall hand stand | ||
| Deadlift (weight accordingly) | ||
| 10 sec Pistols each side | ||
| rope climb | ||
Cross Fit Level 4- Elite
I am finally here!!!
Yes you are finally here but this is just the beginning and not the end. There are no levels after this and no limits to what you can do. This is the most advanced level and if you are here, then you could call yourself a well chiseled and highly skilled sportsman.
This is the pinnacle that most cross fitters have dreamt of achieving and you have done it finally. I do not think that now there is a need for me to tell you which exercise needs to be paired with your burpees and for how long.
You are now at the stage where you are able to judge your own endurance and skills. With this final level let me share the last and simple workout routine to which you can add other exercise you find fit to match your challenge.
| Day 1 | ||
| Warm ups | 1 mile run | |
| 100 Jumping Jacks | ||
| 50 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | Overhead squat | Repeat 15 sets(Rest 1 min between sets) |
| 40 lunges each leg | ||
| 10 rings | ||
| 100 squats | ||
| 50 burpees | ||
| 50 pull ups | ||
| 50 reverse crunches | ||
| 60 sec L- Sit | ||
| 10 kettle snatches | ||
| Vertical jump- 25 inches | ||
| 30 kettle bell swings each side | ||
| Day 2 | ||
| Warm ups | 1 mile run | |
| 100 Jumping Jacks | ||
| 50 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | Overhead squat | Repeat 15 sets(Rest 1 min between sets) |
| 100 push ups | ||
| 5 min rope jumping | ||
| 100 burpees | ||
| 60 sec plank hold | ||
| 10 rings | ||
| 50 mountain climbers for each side | ||
| 50 bear crawls for each side | ||
| Deadlift (weight accordingly) | ||
| Row (weight accordingly) | ||
| rope climb | ||
| Day 3 | ||
| Warm ups | 400 meter run | |
| 50 Jumping Jacks | ||
| 10 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | 100 push ups | Repeat 10 sets(Rest 1 min between sets) |
| 5 min rope jumping | ||
| 100 burpees | ||
| 60 sec plank hold | ||
| 10 rings | ||
| 50 mountain climbers for each side | ||
| 50 bear crawls for each side | ||
| Deadlift (weight accordingly) | ||
| Row (weight accordingly) | ||
| rope climb | ||
| Day 4 | ||
| Warm ups | 1 mile run | |
| 100 Jumping Jacks | ||
| 50 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | Overhead squat | Repeat 15 sets(Rest 1 min between sets) |
| 40 lunges each leg | ||
| 100 squats | ||
| 10 rings | ||
| 50 burpees | ||
| 50 pull ups | ||
| 50 reverse crunches | ||
| 60 sec L- Sit | ||
| 10 kettle snatches | ||
| Vertical jump- 25 inches | ||
| 30 kettle bell swings each side | ||
| Day 5 | ||
| Warm ups | 400 meter run | |
| 50 Jumping Jacks | ||
| 10 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | 50 air squats | Repeat 10 sets(Rest 1 min between sets) |
| 50 vertical jumps | ||
| 10 rings | ||
| 100 burpees | ||
| 40 walking lunges for each side | ||
| 30 calf raises | ||
| 60 sec wall hand stand | ||
| Deadlift (weight accordingly) | ||
| Row (weight accordingly) | ||
| rope climb | ||
| Day 6 | ||
| Warm ups | 1 mile run | |
| 100 Jumping Jacks | ||
| 50 side lunge stretch for each side | ||
| 60 seconds Butterfly stretch | ||
| 20 dynamic arm swings | ||
| 20 wide arm circles forward | ||
| 20 wide arm circles backward | ||
| Workout | Overhead squat | Repeat 15 sets(Rest 1 min between sets) |
| 100 push ups | ||
| 5 min rope jumping | ||
| 100 burpees | ||
| 60 sec plank hold | ||
| 50 mountain climbers for each side | ||
| 50 bear crawls for each side | ||
| Deadlift (weight accordingly) | ||
| Row (weight accordingly) | ||
| rope climb | ||
As we come to the close of the Cross Fit workouts, as a conclusion, I would also like to add the fact that while the rest of the workouts are at play during Cross Fit, the larger chunk of weight loss and strength building comes for burpees. I am not saying that burpees are all you need. But with burpees there will seem to be no challenge as a cross fitter.
Till the next time that I write for you again, I hope to hear from you about your suggestions and views.
Go ahead now, Break a sweat. Ciao…
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