Prisoner Burpees

For time:

20 burpees
10m sprint
19 burpees
10m sprint
18 burpees
10m sprint ...

Continue by subtracting 1 burpee from each round and sprinting 10m until you have completed 1 burpee and its accompanying sprint.  

Post time to comments.


We came up with this workout by watching a documentary on Supermax prisons. 

We like burpees.  We like sprints.  We like the thought of mixing them together.  So, when the Discovery Channel aired a segment on how prisoners use burpees and sprints together to help stay fit and pass the time - a light went on. 

The difference here is that prisoners in the documentary only had about 8 feet of "sprinting" before they ran out of room and had to turn around.  We get about 30 ft. This will keep your HR higher. Another difference is, our version of it starts with 20 reps and runs down the hill to 1 from there.  One of the guys in the show started at 1 and went to a thousand.  He did those silly little "halfie" burps though.  You know, the ones where they don't put their chest all the way onto the floor? 

What a waste.

Of course I still wouldn't mess with him.  The guy I saw on the show was HUGE and RIPPED! And had killed people.  Maybe for dissing his burpee technique?  

Do every one of your burpees with terrific form today.  Put your chest all the way down onto the floor.  From there, jump into the air with your hands above your head.  DON'T CLAP!  Never clap your burpees.  Doing so negates ALL the health and fitness benefit. Everyone knows this. Plus, it's what they taught us in college.  I mean, you gonna argue with academia?  Also, every time you clap a burpee - a kitten drowns in a sack. 

If you have any questions about how to do a burpee read these:

Clarifying the Burpee
Burpee: King of All Exercises

Or, watch this:

Burpee Revisited


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The kids in the GPP OK pics (more on FB) inspire us as much as the adults.  It's a lot!