100 burpee challenge

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100 burpee challenge

In my CrossFit Box, we have a simple rule. If you walk inside the box with outdoor shoes you will have to do 100 burpees. We call it the “100 burpee line”, and everybody fears it 🙂100 burpee line
Also, when somebody has birthday we normally reward them with 100 burpees.
You find many variations of the 100-burpee challenge online. And if you haven’t tried it yet, I would like to challenge you to do so.

But why should I do the 100 burpee challenge?

  • Burpees are great exercises. Burpees are one of the biggest compound exercises that exist. Basically, you work out every single muscle in the body and it will improve your condition, stamina and strength. Read more about benefits of burpees here.
  • It’s a high-intensity interval training (HIIT). This kind of training has shown many advantages compared to the more traditional training methods. If you want to know the details about HIIT, find them here.
  • They can be done almost anywhere. As long as you have space enough to lay on the floor, you have enough space to do burpees.
  • It doesn't require any equipment nor an expensive gym membership
  • It’s a fast workout. We know that time is an issue for most people, but you can probably do this in 10 minutes. The standards are:
    • +10 min Average
    • <10 min Not bad
    • <8 min Good
    • <6 min Great
    • <5 min Excellent

How often?

If you want to use the 100 burpee challenge as a measurement for your overall fitness level, I would recommend you to do it not more often than once a month. However, if you just love burpees (which everybody does) :-), then there is nothing wrong with doing it every week if you fancy.


Make sure to warm-up properly before the workout. You can find some of my suggested warm-ups right here.
100 burpee challengeHow to do them with correct form:
  • Stand straight, then lower into a squat position with your hands on the floor in front of you. Try to keep the whole foot on the ground.
  • Kick your feet back into a push-up position and immediately drop your chest to the floor.
  • Bow your chest up as you return your feet back to the squat position as fast as possible.
  • Jump a couple of inches from the floor.
Faster version – don’t do this unless you are strong and in good condition.
  • Stand straight, and then lower into a squat position. But before reaching the bottom position, kick your feet back to reach a push-up position. The rest is the same.
Now start to schedule your next 100 burpee challenge or simply do it right now, and don’t forget to add your score below.
You can also fins other bodyweight workouts right here.
Here is a video of how to perform burpees with good form.


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