Today is all about reclaiming your breath under load. Burpees expose sloppy breathing fast, so we are slowing down and syncing every inhale and exhale to the movement. Show up, set your pace, and let the rhythm carry you.
Today's WOD — BREATHE ON BURPEES
- Start with 12-15 burpees at a steady pace.
- Focus on exhaling quickly on the jump.
- Inhale deeply as you lower your chest to the ground.
- Complete 3 sets, rest 60 seconds between each.
How this format works
BREATHE ON BURPEES is a pacing format that ties your breath directly to your reps. For this session, you will complete 3 rounds of 12-15 burpees, resting 60 seconds between each round. One round looks like this: pick your rep number, move at a steady tempo, and match one breath cycle to each rep. Use the 60-second rest to reset your posture and bring your breathing back to baseline before starting the next round.
How to attack it
Most people fall apart on burpees because they hold their breath and then gasp at the top. Counter that by exhaling sharply on the jump and pulling a full inhale on the way down to the floor. Pick a tempo you can sustain for all three rounds rather than sprinting round one and crawling through round three. If you feel your breathing get choppy, pause at the top for one full breath cycle before continuing instead of grinding through broken reps.
Scale it
Newer to this: Drop the rep range to 6-8 burpees per round and step back into the plank instead of jumping. You can also remove the jump at the top and stand up tall with a reach overhead to keep the breathing pattern intact.
Want more: Push the rep range to 18-20 burpees per round, add a tuck jump at the top, and cut your rest down to 30-45 seconds. For an extra challenge, hold a strict 3-count on the descent to force a longer inhale on every rep.
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