RAM Spartan Burpee
A burpee chained with a RAM movement like a clean or press — an advanced, high-output full-body conditioning grinder.
Level: Advanced
Primary: Cardio
Secondary: Chest Full Body Shoulder
Movement: Compound
Tags: Explosive
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Functional Fitness (Obstacle & Hybrid)
Equipment: RAM
Target muscles
This advanced burpee variation links the standard burpee — chest, shoulders, quads, glutes and core — with a RAM movement such as a clean or overhead press at the top, layering an explosive loaded lift onto an already demanding full-body exercise. The result is a maximal conditioning and work-capacity challenge that taxes nearly every muscle and the cardiovascular system hard.
How to perform
Setup
Stand behind the RAM on the floor, feet hip-width, core braced.
Execution
Hinge and place the hands on the RAM, jump the feet back into a plank or push-up, lower the chest, then jump the feet back in. As you stand, clean the RAM to the chest or drive it overhead explosively to finish the rep. Lower the RAM to the floor under control and immediately begin the next rep. Maintain a strong plank with the feet back and a soft landing on the jumps.
Common mistakes
- Letting the hips sag in the plank or push-up.
- Cleaning or pressing with the arms instead of driving the hips and legs.
- Landing stiff on the jumps.
- Letting form deteriorate badly as fatigue sets in rather than slowing down.
Progressions and regressions
Regress to a standard RAM burpee, or step (don't jump) the feet, to manage the load and impact. Progress by adding the overhead finish, increasing speed, or extending the work intervals. Build the standard burpee and the RAM clean separately first.
Programming notes
Program it as high-intensity conditioning, 3-5 sets of 6-12 reps or timed intervals with full rest. It's a demanding finisher — manage volume and stop if technique on the loaded lift breaks down. Reserve it for trainees with solid burpee and RAM-lift mechanics.
