Workout Description

Why This Workout Is Medium

A single, simple movement done at high heart rate for seven minutes. No external load or advanced skill, but the sustained pace and range-of-motion standard make it challenging. Most will accumulate 80–130 reps, demanding aerobic capacity, pacing, and muscular endurance, without significant strength or complex gymnastics requirements.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Cycle rate and smooth transitions drive score. Efficient, fast movement and minimal pauses are rewarded.
• Stamina (8/10): High-rep cyclical burpees tax shoulders, hips, and core. Muscular endurance limits pace as fatigue builds in later minutes.
• Endurance (6/10): Sustained breathing and heart rate for seven minutes. Cardio capacity drives performance once the opening sprint settles into a repeatable rhythm.
• Power (4/10): Each rep includes a small jump and fast floor-to-stand transition, but repeated efforts are submaximal rather than maximal power outputs.
• Flexibility (2/10): Standard burpee range of motion demands basic mobility in hips, shoulders, and ankles, but no extreme positions.
• Strength (1/10): No external load; only basic ability to get off the floor and jump to a modest target is required.

Scaling Options

Scale to: Reduce target height to 3–4 inches • Step-down/step-up burpees (no jump) • AMRAP in 5 minutes instead of 7

Scaling Explanation

These options maintain the cyclical stimulus while adjusting range of motion, impact, or total volume so athletes can sustain movement quality and pacing.

Intended Stimulus

A fast, sustained effort with minimal pauses. You should feel slightly uncomfortable from minute one, but able to keep moving without redlining until the final minute. Breathing stays rhythmic, reps stay consistent, and you empty the tank with a strong push in the last 60–90 seconds.

Coach Insight

Pace by breath, not emotion. Find a repeatable cadence (e.g., 12–16 reps/min) and hold it until the final minute, then kick. Biggest tip: Standardize your setup—hands and feet land in the same spots every rep to minimize wasted motion. Avoid sprinting the first minute, skipping full extension, or missing the target—no-reps are costly and kill rhythm.

Benchmark Notes

Scores reflect typical ranges from beginner to elite in a 7-minute burpee AMRAP with a 6-inch target. If you’re new, aim for 55–85 reps. Intermediate athletes typically land 100–130. Advanced/elite push 145+. Keep reps steady each minute to stay near your target.

Modality Profile

This is purely a gymnastics/bodyweight workout: burpees only, no monostructural machine or running element and no external loading. All time is spent moving your body through the floor-to-stand and jump-to-target pattern.

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