Скачать или смотреть Can MMA Burpee Sprawl help with CROSSFIT Burpee? HOW TO SPRAWL

After a Speed and Quickness session with Pat McNamara (TMAC), I spoke with SPARTC LLC Owner Randall Sharpe about Burpee Sprawl. As a keen Crossfitter who's 6"3 and 35 years old I wondered if there was anything I could learn...maybe find some transferable skills.

It should be noted I'm a complete amateur to MMA but wanted to give it my best shot.

What is a burpee -

The burpee, or squat thrust[citation needed], is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a "four-count burpee":[1]

Begin in a standing position.
Move into a squat position with your hands on the ground. (count 1)
Kick your feet back into a plank position, while keeping your arms extended. (count 2)
Immediately return your feet into squat position. (count 3)
Stand up from the squat position (count 4)

Box-jump burpee
The athlete jumps onto a box, rather than straight up and down.[4]
Burpee broad jump
A burpee followed by a stationary two footed distance jump.[5]
Burpee push up (also known as a "bastardo")
The athlete performs one push-up after assuming the extended plank position.[6]
CrossFit burpee
The athlete performs a standard four count burpee with the addition of a tricep push up at the bottom, where the chest and thighs touch the floor, and jump at the top of the standing position with hands above the head.[7]
CrossFit speed burpee
The athlete drops to the ground with the chest and thighs touching the floor, creating a hollow back through hip extension, rolling onto the knees getting up, and perform a jump with hands above the head. This version is all about efficiency, high reps.
Dumbbell burpee
The athlete holds a pair of dumbbells while performing the exercise.[8]
Eight-count push up[9] or Double burpee
The athlete performs two push-ups after assuming the plank position. This cancels the drive from landing after the jump and makes the next jump harder. Each part of the burpee might be repeated to make it even harder.
Hindu push up burpee
Instead of a regular push up, do a Hindu push up.
Jump-over burpee
The athlete jumps over an obstacle between burpees.
Jump up burpee
The athlete jumps straight up as high as possible at the end of the movement, before beginning the next burpee.[10]
Knee push-up burpee
The athlete bends their knees and rests them on the ground before performing the push up.
Long-jump burpee
The athlete jumps forward, not upward.
Muscle-up burpee
Combine a muscle-up (a variation of a pull-up) with the jump or do a muscle-up instead of the jump.
One-armed burpee
The athlete uses only one arm for the whole exercise including the pushup.
One leg burpee
The athlete stands on one leg, bends at the waist and puts hands on ground so they are aligned with shoulders. Next jump back with the standing leg to plank position. Jump forward with the one leg that was extended, and do a one-leg jump. Repeat on opposite side.[11]
Parkour burpee
Following one burpee on the ground, the athlete jumps upon a table and performs the second burpee on the table, then jumps back to the initial position.
Pull-up burpee
Combine a pull-up with the jump or do a pull-up instead of the jump.
Side burpee
The athlete bends at waist and places hand shoulder-width apart to the side of right or left foot. Jump both legs out to side and land on the outer and inner sides of your feet. Jump back in, jump up, and repeat on opposite side.
Squat thrust
Same as a four-count burpee.
Tuck-jump burpee
The athlete pulls their knees to their chest (tucks) at the peak of the jump.

https://en.wikipedia.org/wiki/Burpee_...)

www.spartc.co/