ONE MORE | THE BURPEE | by Orjan Pettersen

ONE MORE is our precise advice on improving a specific physical exercise aimed at improving your power, speed and agility to become the best self defence practitioner you can be.


In this session we cover: The Burpee.


Invented by US physiologist Royal H. Burpee for testing US army entrants in 1939, the burpee is essentially an anaerobic exercise until it’s repeated multiple times, where it’s commonly notorious for brutal intensity and exhausting aerobic effect. In 1939, doing 40-50 non-stop burpees was considered fit enough for a soldier in war, and 10+ in 20 seconds was a good result, with 13+ excellent.


The burpee has many variants. The method below (with a stand up) has the following world records: 33/1m, 951/1h, 5,234/12h, 9,480/72h.


The burpee is an excellent aerobic and anaerobic exercise that requires no equipment and space, only a strong mind. How many can you do?


How to do the burpee.


  1. From standing up straight, move into a squat position, as you place your hands on the ground in front of you, shoulders apart.

  2. Kick both your feet back into an extended plank position, placing your chest onto the ground, with your hands and elbows close to the sides of your chest.

  3. Immediately return (jump) your feet into the squat position. Do this using a push-up (press-up) for extra effect, or for speed with an arching upwards of your upper body as your rise.

  4. Stand up - or for a stronger impact - jump up from the squat position.

  5. Do step 1-4 for a specified time or number of repetitions. Build these up over time.



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