Has anyone here tried the Prison Burpee workout ?
Those Burpees are a killer. By far one of the best conditioning exercises around.

It goes like this. Start by doing 20 Burpees and work your way down.

First you do 20 Burpees,
then 19 Burpees
then 18 Burpees

All the way down to 1 Burpee.

So in total that's 210 Burpees.

Man that is hard. I got to 105 Burpees before I was exhausted. Give it a go.

Any rest between each set?

If there weren't any rest, you might just as well call it one set of 210.

Smart arse, of course there is some rest but it doesn't state how much

i have a fighter who is competing at the end of the month.

they are doing a burpee interval routine as follows (the fight will have 3 x 2minute rounds FYI):

4 x 2 minute rounds: 20 seconds as many burpees as they can do, 10 seconds rest. repeat 4 times for a 2 minute round.

1 minute rest in between rounds.

this is the first time we are trying this, so i will see how well it works. it seems to be a very good gauge of someone's enurance and explosive power.

That sounds sorta like Tabata protocol Ming. What kind of numbers is your fighter hitting? I think I'd like to try it myself and use your 'ready for competiton' fighter as a benchmark.

she was doing other conditioning (rounds of bagwork, running 3 miles 3 days a week, sparring a rotation of fresh opponents, etc) up until yesterday, when i dropped this one on her for the next 10 days, as i think she isn't quite there and wanted something to push her now at the end.

i'll find out what kind of numbers she can do, over the next few days. then i'll know more.

Yes, rest comes as needed. But to do 210 Burpees in under 20 mins. Man, your cadio would be insane.

That's absolutely nuts.

Sort of like what I make the kids in TKD do: 10 jumping jacks, 10 pushups, 10 crunches, 9 jumping jacks, etc. It's funny how bad kids' cardio is compared to the amount of energy they have.

If you think that give you a woody try 20 by 20 by 20's,,,,,,,,,,,,,,

start out with 20 burpees, 20 crunches then one push up
then 19 burpees, 20 crunches then 2 push ups

The point is to go up in one exercise (either burpee or P/U) and down in the other but always doin 20 of the crunches or what other abb movement that gives you wood at the time.

This is an excellent cool down exercise to do as a group.

If you think that give you a woody try 20 by 20 by 20's,,,,,,,,,,,,,,

start out with 20 burpees, 20 crunches then one push up
then 19 burpees, 20 crunches then 2 push ups

The point is to go up in one exercise (either burpee or P/U) and down in the other but always doin 20 of the crunches or what other abb movement that gives you wood at the time.

This is an excellent cool down exercise to do as a group.


Man, that' awesome. I'll have to try that one.

Join a Circuit Training Class. This will give you structure, Strength (resistance), Cardio, Stretch and more. You can alter the intensity depending upon your fitness. Some days you can go flat out, others you can't. (I have done many years of Circuits).

For Burpees, you can either to a "normal" type; drop to Press up, Extend legs and Stand Up or the "Starburst Burpee" type where you come up from Extend Legs to a Crouch and then explode upwards into a "Starburst". I think our Royal Marines refer to this type as "Bastard!" owing to its rigour. Great full body workout with very demanding Cardio. Check your Recovery (how soon your Heart returns to normal) and this will tell you how your fitness is progressing.

Good Luck.

i have a fighter who is competing at the end of the month.

they are doing a burpee interval routine as follows (the fight will have 3 x 2minute rounds FYI):

4 x 2 minute rounds: 20 seconds as many burpees as they can do, 10 seconds rest. repeat 4 times for a 2 minute round.

1 minute rest in between rounds.

this is the first time we are trying this, so i will see how well it works. it seems to be a very good gauge of someone's enurance and explosive power.I agree with Cullion that it sounds like a tabata protocol... and ****, it is a good one.

[supplement junkie mode]
Have your fighter take glutamine, if she isn't already (5g to 20g a day, depending on tolerance) as well as high amounts of vitamin C (500mg to 1000mg a day). That combo does wonders on recovery.
[/supplement junkie mode]

macho and cullion - check your PMs about my fighter, as i don't want to derail this thread, as she isn't really doing "the prison burpee workout" per se.

sorry about the derail, i just had burpees on the brain when i read that post and felt like replying.

Join a Circuit Training Class. This will give you structure, Strength (resistance), Cardio, Stretch and more. You can alter the intensity depending upon your fitness. Some days you can go flat out, others you can't. (I have done many years of Circuits).

For Burpees, you can either to a "normal" type; drop to Press up, Extend legs and Stand Up or the "Starburst Burpee" type where you come up from Extend Legs to a Crouch and then explode upwards into a "Starburst". I think our Royal Marines refer to this type as "Bastard!" owing to its rigour. Great full body workout with very demanding Cardio. Check your Recovery (how soon your Heart returns to normal) and this will tell you how your fitness is progressing.

Good Luck.

There is also a 6-count burpee, which includes a pushup:
1. squat
2. plank position
3. "Down" pushup position
4. press up
5. squat
6. stand/jump up

If you are a true stud, get under a pullup bar and add:
7. pull up
8. drop down (return to standing position)
(repeat 1-8)

Those are REAL bastards.:evil4:

to change **** up you can do 4 n 4's with focus mits or MT pad work. Just throw left cross, right cross, left cross, right cross then drop and do 4 burpees and every time you stand up give the pad a left and a right cross. Start out at 2 minutes and don't let up the pace.