Burpee — CrossFit Technique Guide
The burpee is CrossFit's go-to full-body conditioning movement — a combination of a push-up, a plank, and a squat jump that builds cardiovascular capacity and muscular endurance simultaneously. In competition, the standard burpee requires the chest and thighs to touch the floor at the bottom and a jump with clap overhead at the top. The burpee broad jump variant, common in HYROX, replaces the vertical jump with a forward broad jump. Burpees are deliberately uncomfortable — their purpose is to sustain output when everything is screaming to stop.
Muscles Worked
Equipment
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How to Do the Burpee
Stand with feet hip-width apart.
Squat down and place both hands on the floor in front of your feet.
Jump or step both feet back simultaneously to a plank position.
Lower your chest and thighs to the floor (full push-up or controlled drop).
Push up to plank, then jump or step feet toward your hands.
Jump up, fully extending hips, and clap hands overhead.
Common Mistakes
Worming up from the floor (arching lower back without pushing) — use full push-up or step-up method instead.
Not achieving full hip extension and overhead clap at the top.
Going too fast early and burning out — burpees require consistent pacing, not sprinting.
Coaching Tips
Step-out burpees (stepping feet back and forward rather than jumping) are more sustainable in long WODs and are a valid scaling option.
Find a rhythm and stick to it — 5 burpees every 30 seconds is better than 20 at the start and stopping.
Breathe on the way up, not at the bottom — use the stand phase to reset your breathing.
Scaling Options
Easier / Beginner
Step-out burpees (no jump at bottom or top), burpees to a target (lower jump).
Harder / Advanced
Bar-facing burpees, burpee box jumps, burpee broad jumps (HYROX standard).
Frequently Asked Questions
What is the CrossFit burpee standard?
Chest and thighs must contact the floor at the bottom. At the top, the athlete must jump and clap hands overhead (above the head, not just in front). Bar-facing burpees add the requirement of jumping over a barbell with two feet.
Hero WODs with Burpee
Related Exercises
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