19.4: Your Burpee Open Workout

Alex A in the FaceOff

This is an absolute metabolic burner testing overall efficiency in the snatch as well as maintaining tempo through burpees. Gymnastics skill and capacity will also be tested through the decently high volume of BMUs. This will be a pure VO2 max or Anaerobic Threshold test for our athletes.

This workout should take a longer warm-up period. Put together a mixture of about 3-4 movements that will mimic the work being done in this workout and create a warm-up (Empty bar Snatches, Cobras + Downward dogs, kipping, etc.) and get the heart rates up for an extended period of time.

I would mobilize after this (shoulder & hip complexes) and then complete one more shock to the anaerobic system with a few bursts to spike the heart rate for 90-120 seconds.

After the above, athletes should prepare specifically for the workout and drill BMU work and snatch cycling. A more specific structure will need to be implemented but this can be a smooth effective warm-up sequence.


  • Establish an understanding of your capabilities before the workout begins.
    • Can you snatch this weight easily
    • Can you complete BMUs well? Or will you need to do small sets?
    • How will you pace your Burpees? The step back and step in is now allowed
  • If you’re a BMU slinger and the weight is easy, you will basically need to manage your pace in the first 3 mins while keeping efficient so you can complete the final 3 mins effectively as you manage your burpee pace.
  • For most of KSCF athletes, the BMUs will be broken up in the back end so saving yourself for those may be the best strategy. That means work quickly in the first 3 mins but don’t burn yourself out so you don’t have to stand around too long between BMU sets
  • For people who decide to go Rx but can’t do BMUs, this is a 3-minute workout for you. Simply, finish your first couplet and get your best tiebreak possible.
  • For scaled athletes, pick one of the two methods above based on your abilities on the kipping PUs and pacing on the burpees. The snatches are light and are manageable for all.
  • Snatch cycling:
    • going from ground to overhead (muscle-snatch) and overhead straight to ground will be fast but in the long run, it may only save 2-5 secs per set of 10. It may be more of a HR spike than you need prior to burpees
    • Understand where your strength/abilities are and pick a pace where you won’t have to drop the bar during a set of 10.
  • Burpee Cycling:
    • New standards this year with step-backs/ins. You still need to jump from 2-feet (Rx) and both feet need to land on the other side before next burpee.
    • This is about practicing and finding a pace that will keep you moving the whole set and not creating such a metabolic spike that you need to rest before stepping into your next set of snatches. Being efficient and managing here to shave more time off your set is important. There are more total reps, it takes longer to complete 1 rep, and more time can be saved.
  • Bar Muscle-Ups need to be managed from the beginning. Most of KSCF athletes have trouble with this movement. Understand your capacity and how many you can complete and break your sets up early. This 3-minute side of the workout will become more of a burpee workout than a BMU workout. Know that and manage your sets from the first set.
  • On the BMU sets, find a bar that is not too high for you so you can cycle to the bar a bit quicker and can manage your initial swinging kip into your first rep.


For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Leave a Reply