How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Conditioning
Burpee
The move people butcher. We define the standard before we race it.
intermediateCult StudioHomeOutdoorCult Gym floor
Full body · Bodyweight
How to handle weight
Unloaded. Cap the set before the movement falls apart. A 10-rep set that stays a push-up + stand beats a 20-rep mess.
Usual programming
EMOM 3–8, or 10–15 in a finisher.
Caution
Step back if the low back or wrists complain. Chest to the floor is a standard, not a worm. Land quietly. Dizzy? Sit down.
Setup
Squat, plank, chest to floor if that’s the standard, stand, jump or step.
Cues
- Plank in the middle
- Hips don’t pike-dump
- Stand all the way
Common mistakes
- Worming the chest
- No hip extension at the top
- Racing form into the floor
Home swap
Step-back burpee, no jump
