How to do Burpees over Rower
Introduction:
Burpees over rower are a dynamic and high-intensity exercise that combines the traditional burpee with an added lateral jump over a rowing machine. This movement not only challenges your cardiovascular endurance but also enhances agility, coordination, and explosiveness. Perfect for CrossFit enthusiasts, burpees over rower are a staple in many WODs (Workouts of the Day) due to their full-body engagement and capacity to elevate heart rates rapidly. In this guide, we’ll break down the exercise into easy-to-follow steps, discuss the necessary equipment, scaling options, common mistakes, and the overall benefits to help you master this demanding yet rewarding movement.
Steps in the Burpees over Rower movement
- Starting Position: Stand beside the rowing machine, ensuring you have enough space to perform the burpee and jump over the rower.
- Down Phase: Lower your body into a squat position, then place your hands on the ground in front of you.
- Plank Position: Kick your feet back to land in a plank position with your body in a straight line from head to heels.
- Push-Up: Perform a push-up by lowering your chest to the ground and then pushing back up to the plank position.
- Jump to Squat: Jump your feet forward to return to the squat position, bringing your knees towards your chest.
- Vertical Jump: From the squat position, explode upwards into a jump.
- Lateral Jump: While in mid-air, rotate your body slightly to land on the other side of the rowing machine.
- Repeat: Immediately begin the next burpee on the opposite side of the rower. Continue the sequence for the desired number of repetitions or time duration.
What Equipment is needed
- Rowing Machine: A stable and secure rowing machine that can support your weight during lateral jumps.
- Crossfit Footwear: Proper shoes to provide support and reduce the risk of slipping.
- Open Space: Ensure there is enough space around the rower to perform the movement safely.
Check out the Equipment subsite for more tools, tips, and inspiration.
Shop Fitness gear now on Amazon
See Amazons extensive range of workout gear here. (Affiliate Link)
Scaling Options:
To gradually build strength and proficiency, consider the following scaling options:
- Step Over Rower: Instead of jumping over the rower, step over it one foot at a time to reduce the intensity while still performing the movement.
- Elevated Push-Up: Perform the push-up phase with your hands on an elevated surface like a bench to make the exercise easier.
- Modified Burpee: Eliminate the push-up phase if necessary, focusing on the jump and the movement over the rower.
Progression Strategies for Burpees Over Rower
To build proficiency in burpees over the rower, it’s important to follow a structured progression strategy. Start by mastering standard burpees, focusing on form and consistency. Once comfortable, incorporate lateral jumps over a low object to simulate the movement over a rower, gradually increasing the height as confidence and ability improve. Practice the rowing component separately to build cardiovascular endurance and familiarize yourself with the equipment. When combining the movements, begin with a lower number of repetitions, emphasizing controlled, deliberate actions. As strength and coordination develop, increase the intensity by reducing rest periods between sets or adding more repetitions. Consistent practice, coupled with attentive progression, will lead to improved performance and reduced risk of injury.
Common Mistakes to Avoid:
- Poor Form in Push-Ups: Ensure proper alignment during the push-up phase to prevent strain on the shoulders and lower back. Maintain a straight line from head to heels.
- Inadequate Jump Height: Make sure to jump high enough to clear the rower safely. Focus on explosive power from the legs.
- Lack of Coordination: Practice the movement slowly at first to develop coordination between the burpee and the jump over the rower.
- Skipping the Push-Up: Avoid the temptation to skip the push-up phase; it’s crucial for engaging the upper body effectively.
Benefits of the Movement:
- Full-Body Workout: Engages multiple muscle groups, including the chest, shoulders, arms, core, and legs.
- Cardiovascular Endurance: Elevates heart rate quickly, improving cardiovascular fitness.
- Explosiveness and Agility: Enhances your ability to perform quick, powerful movements and improves overall agility.
- Coordination: Develops better body control and coordination through the combination of burpee and lateral jump.
- Fat Burning: High-intensity nature promotes calorie burning and can aid in weight loss.
Which Muscles Are Worked:
During this exercise, the following muscle groups are engaged:
- Primary Muscles: Pectorals, deltoids, triceps, quadriceps, hamstrings, glutes.
- Secondary Muscles: Core stabilizers, including abdominals and obliques, calves.
Alternative Similar Movements:
If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:
- Standard Burpees: A great starting point if burpees over rower are too challenging.
- Burpees over Bar: Focuses on explosive lateral movements similar to the jump over the rower.
- Box Jump Burpees: Combines the burpee with a box jump for a different explosive variation.
- Tuck Jumps: Enhance vertical leap and explosive power without the push-up phase.
Shop Fitness gear now on Amazon
See Amazons extensive range of workout gear here. (Affiliate Link)
Safety Precautions and Injury Prevention
Before incorporating burpees over a rower into your workout routine, it’s essential to prioritize safety to prevent injuries. Begin with a thorough warm-up that includes dynamic stretches targeting the muscles engaged during the exercise, such as the quadriceps, hamstrings, chest, and shoulders. Ensure the area around the rowing machine is free from obstacles to allow unobstructed movement. When performing the lateral jump over the rower, focus on achieving sufficient height and distance to clear the equipment safely, landing softly to reduce impact on the joints. Maintain proper form throughout the burpee and push-up phases, keeping the core engaged to support spinal alignment. If you’re new to this exercise, consider practicing the components separately before combining them, and start with a manageable number of repetitions to build proficiency. Listening to your body and avoiding pushing through pain are crucial steps in preventing overuse injuries.
Integrating Burpees Over Rower into Your Workout Routine
Incorporating burpees over a rower can elevate the intensity of your workouts, offering both cardiovascular and strength benefits. To effectively integrate this exercise, consider adding it to high-intensity interval training (HIIT) sessions, alternating between rowing and burpees to maintain an elevated heart rate. For example, perform a set number of calories on the rower, followed by a set of burpees over the rower, and repeat for multiple rounds. This combination not only enhances aerobic capacity but also builds muscular endurance. Alternatively, include burpees over the rower in circuit training, pairing them with complementary exercises like kettlebell swings or box jumps to create a full-body workout. Adjust the number of repetitions and sets based on your fitness level, gradually increasing the volume as your endurance improves. Incorporating this exercise strategically can add variety to your routine and help overcome training plateaus.
Recovery and Stretching Post-Workout
After completing a session that includes burpees over the rower, it’s essential to engage in proper recovery protocols to aid muscle repair and prevent stiffness. Begin with a cool-down period involving light aerobic activity, such as gentle rowing or walking, to gradually lower the heart rate. Follow this with static stretching, focusing on the major muscle groups utilized during the exercise:
Quadriceps and Hamstrings: Perform standing or seated stretches to alleviate tension in the thighs.
Chest and Shoulders: Utilize doorway stretches or cross-body arm stretches to open up the upper body.
Calves: Execute calf stretches by placing the ball of your foot against a wall and leaning forward.
Incorporating foam rolling can further assist in releasing muscle tightness and enhancing flexibility. Hydration and proper nutrition post-workout are also vital components of recovery, supporting overall performance and well-being.
Shop Fitness gear now on Amazon
See Amazons extensive range of workout gear here. (Affiliate Link)
Q&A on Burpees over Rower
How many burpees in a row is impressive?
Performing 50 or more burpees in a row is impressive for most fitness levels. This demonstrates excellent endurance and strength.
What is the correct way to do a burpee?
A correct burpee involves dropping into a squat, kicking your feet back into a plank, performing a push-up, jumping back to a squat, and then exploding into a jump with arms overhead.
What are the rules for the burpee over the bar?
For burpees over the bar, you must perform a burpee and then jump laterally over the bar. Both feet should leave the ground and land on the other side simultaneously.
Why can’t I do a burpee?
Difficulty in performing a burpee often stems from insufficient strength or coordination. Practicing the movement in stages and building up strength can help.
How many burpees for 500m row?
Typically, you might do 20-25 burpees for every 500m row in a workout, but this can vary based on the specific workout design.
Is 20 burpees a day good?
Yes, doing 20 burpees a day is a good start for building cardiovascular fitness and overall strength. It’s a manageable amount that can be easily incorporated into daily routines.
How many Navy Seal burpees a day?
Starting with 10-20 Navy Seal burpees a day is good for beginners, gradually increasing as your fitness improves.
Will 100 burpees a day get you in shape?
Yes, doing 100 burpees a day is an intense workout that can significantly improve your cardiovascular fitness, strength, and endurance over time.
Is 100 burpees in 10 minutes good?
Completing 100 burpees in 10 minutes is an excellent fitness achievement, indicating high endurance and strength.
Do you touch the ground in a burpee?
Yes, during a burpee, your chest should touch the ground during the push-up phase.
Do you have to jump for burpees?
Yes, a proper burpee includes a jump at the end of the movement, which adds a plyometric element to the exercise.
Do you do a press-up in a burpee?
Yes, a standard burpee includes a push-up as part of the movement sequence.
How to do navy seal burpees?
Navy Seal burpees add a plank knee tuck after the push-up phase. Perform a standard burpee, but after the push-up, bring one knee to your chest, return to plank, and repeat with the other knee before jumping up.
What will 30 burpees a day do?
Doing 30 burpees a day will improve your cardiovascular fitness, build strength, and help with weight management. It’s a quick and effective workout.
Is it OK to do burpees daily?
Yes, it is generally okay to do burpees daily as long as you maintain proper form and listen to your body to avoid overtraining.
Conclusion:
Burpees over rower are an excellent way to push your limits and enhance your overall fitness. With practice and determination, you’ll be able to integrate this powerful movement into your workout routine, reaping the numerous benefits it offers. So, get ready to jump, sweat, and elevate your performance to new heights!
Shop Fitness gear now on Amazon
See Amazons extensive range of workout gear here. (Affiliate Link)
