Burpee Segments

All workouts are cancelled until further notice due to the COVID-19 pandemic.

We’re happy you’ve decided to take on the 2019 Rise Burpee challenge! Each week there is a segment that involves doing a lot of Burpees in creative ways! Make sure to check this page each week to keep your Burpee repertoire up to date!

NEW RULE (starting 3/11): If you attend more than one Rise workout per week, you can count one towards #IShowedUp and the rest towards #ProjectAfterHours.

Week 1 (3/3-3/9)

Halfsies: Get a timer and run it for 7 minutes.

0:00 – 1:00: Do as many Burpees as you can for the full minute.

1:00 – 2:00: Rest, but take this time to divide the number of Burpees you did by two (and round up if you get a decimal). That’s your target number.

For the next five minutes, do your target number of Burpees every minute, on the minute, and use any remaining time to rest. If you stay on pace, you should have 30 seconds of rest time per minute. If you slow down, you have less time to rest!

Week 2 (3/10-3/16)

50 Straight Up: Do 50 Burpees as fast as you can. This will help prepare you for the 100 Burpee challenge!

Note: If you decide to take on the 100 Burpee challenge this week, all your “50 Straight Up” entries must be done separately. You can not double-count workouts!

Week 3 (3/17-3/23)

Race to 50 (Pushups): Start a timer. Do 5 Burpees every minute, on the minute, and try to do as many pushups as you can in between. You’re done once you get to 50 pushups (not including the pushups you do during your Burpees!)

Feel free to drop to your knees if you have trouble maintaining your form.

Week 4 (3/24-3/30)

Sweet Sixteens: Complete the cycle below:

1 Burpee + 15 Squats
2 Burpees + 14 Squats

10 Burpees + 6 Squats