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View Full Version : Inverted Burpees - did you guys try these?


Grissim Connery
11-10-2008, 05:25 PM
Today on crossfit the WOD was:
5 rounds
-25 inverted burpees
-25 pullups
-25 burpees

i wasn't planning on metconning today, but i had to try this inverted burpee, so i scaled this one down to 15 reps per round after doing the first with 25's (would have taken forever if i hadn't scaled it).

i really like that motion. For bjj i do a lot of rolling work, and thus the incorporation of the kip up/deck squat/rocking chair motion (whatever you wanna call lit) felt great. i also felt that this helps my handstand a lot because you hit each handstand with a lot of momentum. thus your hands tend to really stabilize hard throughout the whole workout. i actually found that my wrists were the weakest link during this wod.

i thought it would be fun to somehow make a complex of all three motions. i'm just all about this inverted burpee

Steven Low
11-10-2008, 06:03 PM
Well, hopefully it would help your handstand although I'm a bit skeptical of that namely since you're not really balancing anything. Pretty much anything can work the forearms if your hands are involved.

They seem like a fairly decent exercise though at least for proprioception. CFers need more of the upside down stuff... great with barbell.. terrible with gymnastics.

Grissim Connery
11-10-2008, 07:15 PM
when i was doing them, i tried on every rep to not use the wall. i only hit it if i popped up too hard. i would norm waitt in the top position for a sec to stablize before i came down. i only saw their pic description of the motion. maybe you're supposed to bolt back down immediately for quick times, but i like getting control in the top before ending the rep

Júlíus G. Magnússon
11-10-2008, 07:27 PM
when i was doing them, i tried on every rep to not use the wall. i only hit it if i popped up too hard. i would norm waitt in the top position for a sec to stablize before i came down. i only saw their pic description of the motion. maybe you're supposed to bolt back down immediately for quick times, but i like getting control in the top before ending the rep
That's a good call. Trying to stabilize the handstand without the help of the wall.

I watched a few CrossFitters do this WOD at my gym. For them it was more of a slamming motion against the wall with the handstand. It seems a lot of CrossFitters don't really get that a better time doesn't necessarily mean a better workout.

Allen Yeh
11-11-2008, 03:41 AM
When I did inverted burpees the first time around I didn't enjoy them much. I was getting some back pain from them. I was going too fast for the sake of time and whipping my legs down rather than letting them down.

Mark Gleason
11-11-2008, 05:17 AM
When I did inverted burpees the first time around I didn't enjoy them much. I was getting some back pain from them. I was going too fast for the sake of time and whipping my legs down rather than letting them down.

I experienced the same problem last. Starting the second round, my rhomboids started to spasm and had to stop the WOD. Ended up just rolling for 20 minutes... oh well, maybe next time or never again.

Garrett Smith
11-11-2008, 08:18 AM
Inverted burpees, done with a handstand hold/pause at the top, would train more of the fitness attributes (balance, agility, coordination, accuracy) than simply slamming back up and down to reduce one's time.

However, this would not improve one's supposed "work capacity" and stroke the metcon ego.

This would be one place where two of the three definitions of fitness are at odds with each other--one approach to this single exercise would improve fitness across multiple domains, where the other would improve fitness by definition of "work capacity".

I'll take the first one.

Steven Low
11-11-2008, 09:21 AM
I agree on that assessment Garrett.

Derek Maffett
11-11-2008, 01:57 PM
I suppose there is some value to doing these freestanding or at least with a definite attempt at balancing, but I wonder how effective that would actually be after 100+ handstand attempts and burpees.

But then again, that would seem to be the point of inverted burpees as opposed to regular burpees... similar work but undoubtedly requires a great deal more in the way of skill and proprioception. Taking these kinds of things slower than absolutely possible is probably a good idea.

Garrett Smith
11-11-2008, 03:56 PM
Heck, doing them without a wall, simply "donkey-kick" style, would do more good than slamming the soles of the feel into a wall in a half-a$$ handstand.

The effectiveness of doing hand-balancing on one's fitness was important enough to be one of the very first CFJ articles, let us not forget that.

I'm personally of the belief that one is "fitter" in hand-balancing-type exercises if they could do a one minute free handstand than if they could do 20 wall handstand push-ups in a row. The wall should be a prop to be moved away from in any exercise, IMO.