Spartan Training - Burpee Blender

If you haven't been living under a rock, you know that burpees are one of the most all inclusive body-weight movements you can do to improve your fitness. Jeremiah and I recently attended a free Spartan Workout at a Lincoln, NE Crossfit box. The burpee blender was just one component of the 2 hour workout. A tough one! I had a hard time remembering all of their variations, so I added one of my own to complete a burpee blender with 10 variations. 

What's the correct burpee movement? According to Andi who lead the workout, the standard "Spartan" style burpee is an 8 count burpee.

Start in a standing position, squat down and place hands down, jump back to plank, complete 1 pushup (chaturanga alignment - elbows close to the body, shoulders over fingertips), jump the feet back up towards your hands, then come back to standing and add a JUMP to finish (optional clap over the head!)

Today's Burpee Blender looked like this:

JP's time: 15:20

Sara's time: 18:46 (with only 1 or 2 modified pushups using my knees!!)

Regular (Spartan) Burpees – Full push up & jump up x 10

Burpee with Switch-Lunge Jump x 10

Burpee with 3 Jacks x 10

Burpee with Squat Hold then jump up x 10

Burpee with Tuck Jump x 10

Burpee with Hell Raisers (Push-up/Forearm Plank to Plank) x 10

Burpee with Plank Knee to Opp. Elbow Twist x 10

Burpee with Plank opp. Heel Taps x 10

Burpee with 3x Frog Hops x 10

Regular Burpees x 10

Give it a try and let me know how it goes!