Medicine Ball Burpee
Burpee with a medicine ball that finishes with an explosive overhead press — total-body conditioning with added shoulder demand.
Level: Intermediate
Primary: Cardio Full Body
Movement: Compound
Tags: Explosive
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Football MMA Rugby Wrestling
Target muscles
Standard burpee musculature with the addition of shoulders and trunk for the overhead press finish. The cardiovascular cost climbs because the medicine ball adds load to every transition.
How to perform
Setup
Stand holding a medicine ball.
Execution
Place the ball on the floor. Jump the feet back into a plank position, hands on the ball. Perform a push-up. Jump the feet back toward the ball. Stand up. Explosively press the ball overhead. Continuous flow.
Common mistakes
- Sagging plank.
- Sloppy push-up.
- Pressing in a soft trunk.
- Going too heavy.
- Hard landings.
Progressions and regressions
Regress to standard burpees. To progress, increase ball weight, work for time.
Programming notes
High-intensity conditioning. 3-4 sets of 8-12 reps, twice a week.
