Here’s how it went the first time I tried 100 Burpees For Time:
A buddy mentioned he was going to give “100 Burpees For Time” a shot. Huh. Never tried it. I don’t fear burpees. Sure, I’ll give it a go…
First 20: I’m flying! What’s the world record for this workout?
Rep count 30: Uh, I’m not even half way…
Rep count 40: I can’t remember what the range of motion is for a burpee. Does it involve sitting?
Rep count 50-100: (I’m not going to bother describing the rest. It wasn’t pretty.)
In the end I managed to complete the 100 burpees in 7:05. The next day I realized I had a bruise on my chin from the repeated impacts. Ouch.
Most people make the same mistake I did and come screaming out of the gate on this workout redlining their body and turning themselves into a staggering mess before they get half way.
The good news is that the straightforward nature of 100 Burpees For Time lends itself to a very simple and effective strategy. Identify how fast you’d like to complete the workout, determine the number of burpees per minute you’ll need and then stick to that pace. During the first few minutes you may feel odd going slower than needed or resting for ten to fifteen seconds if you finish the required number of burpees per minute early. Stick to your pace! Do not accelerate just because you finished a little early.
|Burpees Per Minute||Target Finish Time|
What To Expect
The required range of motion is a factor but most athletes go with the chest and hips touching the ground, then a small hop and clap with your hands overhead. This is similar to the standard used during the 2012 CrossFit Games Open.
+11 Minutes Beginner
7-11 Minutes Intermediate
5:45-7 Minutes Advanced
5:45 Minutes or less Elite
This workout is predominantly mental. You will become extremely uncomfortable. The difference between individuals’ scores will primarily be dictated by how long each individual rested during the one hundred burpees. Start too fast and you will require significantly more rest than if you paced yourself.
Tactic: Here’s the bad news: stopping at various points in the workout is not going make things any easier (despite what your brain is screaming). Here’s the good news: since stopping isn’t going to help, stick to your plan and power through (again, despite what your brain is screaming). While your friends are gasping with their hands on their knees, you keep moving. Steady work will win this race. The crux of the problem is that once your heart rate becomes significantly elevated, stopping between reps will not provide any significant recovery. Stopping for five seconds, ten seconds, or even thirty seconds will not provide any relief from the discomfort. Focus on the fact that you will be able to rest for an extended period once the workout is complete.
Got another tip for this workout? Did this one work for you? Did you beat my 7:05 time for your first time? Leave a note in the comments!