Signature Founder’s WOD:  Spartan Buck Furpees Day

Master WOD Archive

by Joe Desena and Jason Jaksetic

Burpees suck.  They hurt.  Overall they just break you down physically and mentally.  (Especially when you get a 30 burpee penalty well into your Spartan Race while you can’t feel your exhausted arms.)

Burpees turn your internal furnace on HIGH. They force you to put out a huge effort as you confront your ability to be in control of your own body.  Your metabolism will be on fire after Spartan Buck Furpee day. Also, it will give you the confidence to know that you can handle a 30 burpee penality at a Spartan Race.  Not to mention that the burpee is a great recipe for getting lean muscle.

Tomorrow, to honor the 300 men that went into battle in Thermopolye (and burpees in general), do 300 burpees as fast as you can.  Do 300 as slowly as you can.  Whatever.  Just do them.  300 of them.  Let this WOD last all day if you have to!  Forward the link to this blog to your boss if you have some kind of embarrassing and awkward moment as you are caught doing burpees on the job.

At Spartan HQ, we often chase a set of 300 burpees with a long run.  Hope to hear about your experiences with Spartan Buck Furpees Day in the comments below and on our Facebook Wall.

How to Do Proper Spartan Burpees

You should burn between 600 and 1000 calories depending on how hard you attack this.  If done with meticulous form and fast movements you’ll understand how much training you can fit into one burpee rep.

Few movements hit as many muscle groups and deliver such an intense a cardiovascular workout.  Burpees are huge bang for your buck in terms of time spent/results.

After performing 10, no matter how fresh you are, you will be breathing heavily. After performing 300 consecutively, you’ll be on the floor for 15 minutes like a boxer down for the count.

Burpees basically combine a squat, pushup, and vertical leap.  Execute each move as an firm, deliberate, and controlled movement.  (Just surf YOUTUBE and you’ll see plenty of good burpee demonstrations).

Own the burpees or the burpees will own you.


17 Responses

  1. avatar

    Ha! My boss just sent it to me.

  2. avatar

    hmm… I have school tomorrow…

    Oh well! Gonna have to just start randomly doing burpees in the halls and during class! Should be fun!

  3. avatar

    Awesome. This will be my third 300 burpees day. I’ve done it twice before on long road trips: 50 burpees per rest stop.

    I’m tempted to attempt this without the longer breaks.

    About a week ago I did 5 burpees on the minute for 30 minutes–totaling 150… and I was amazed at how hard it was to breathe those last 5 to 10 minutes.

    Maybe 4 burpees on the minute for 75 minutes to reach the 300?

    This is BURPEES!!!! Have fun getting your 300 in.

  4. avatar

    Is a burpee penalty during a Spartan Race supposed to include the push-up? I watch many of the race videos, and very few people are doing their penalty burpees with a push-up. I actually do them both ways when training. I find they each provide a different level of pain in my quads. Of course, both of them suck the wind right out of my chest!

  5. avatar

    If you wake up at 5am and go to bed at midnight, I think that is roughly 22 bucking furpees an hour. I got this :)

  6. avatar

    Awesome workout! 300 Burpees split up with a 5 mile run…My shoulders are still on the floor!!

  7. avatar

    PS I forgot to say that it was in the rain ;)

  8. avatar

    Hell Yeah! I’m breaking this down. Did 150 before lunch and complete the last 150 after lunch followed by a run. SPARTANS UNITE!!!!

  9. avatar

    so no work out for today the 21st?

  10. avatar


    Got ‘em in within an hour. Spread the 300 as follows:

    4 on the minute for 15 minutes (60)
    8 on the minute for 5 minutes (40)
    4 on the minute for 5 minutes (20)
    8 on the minute for 5 minutes (40)
    4 on the minute for 5 minutes (20)
    10 minutes of alternating: 4 on the minute/ 8 on the minute (60)
    4 on the minute for the final 15 minutes (60)

    Thanks for pushing me today. It felt great!

  11. avatar

    I did batches of 50 burpees, for the first 45 minutes of my day. The number seems huge, just zero in on… and count every drops of sweat !!!
    Nice, continue pushing us…

  12. avatar

    Did my 300 while blasting the movie “300″ in the surround sound. Felt awesome!

  13. avatar

    Did mine while watching tv 30 burpees every ad break 2 1/4 hours and done (have to be honest most of mine were without the push up)

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