Burpees are one of those movements that demand zero equipment and everything else you’ve got. They challenge your cardio, coordination, strength, and willpower in equal measure. And when the clock is ticking? They hit even harder.
In this RB100 Challenge, the aim is straightforward: how many burpees can you complete in 100 seconds?
This is not a test of pacing it’s a sprint into your red zone.
“When the clock hits 100 seconds, you’ll know exactly how far you’re willing to push.”
— RB100.Fitness
The Challenge
- Duration: 100 seconds (1 minute, 40 seconds)
- Goal: Complete as many full burpees as possible
- Standard: Chest to floor, jump + hand clap overhead at top
Optional Scaling:
- Step-back burpees for newer athletes
- Add a push-up and jump to a target for advanced versions
This works as a benchmark test retest monthly and track progress in the RB100 Tracker
Why It Works
In just 100 seconds, you’ll activate:
- Legs (squat + jump)
- Chest and shoulders (push-up phase)
- Core (trunk stability and bounce control)
- Heart and lungs (maximal cardiovascular effort)
More than anything, burpees test your resilience under fatigue. They’re used in CrossFit, military prep, HYROX events, and bootcamps worldwide for a reason.
Programming Tips
- Use this as a finisher to end a strength session
- Pair it with #64: 100 Battle Rope Slams for an all-out conditioning circuit
- Compare your score monthly to track engine development
Pro tip: Average HYROX athlete burpee pace = 12–16 per minute. How do you stack up?
Related RB100 Challenges
Learn More
- Mirafit: 15 Brutal Burpee Variations
- Men’s Fitness: 5 home workouts perfect for small spaces in 2025
