Adaptive Burpee Training Plan: 0 to 100

Types of Burpees

Full Burpees

Perform the movement with both push-up and jump.

Wall Burpees

Perform the movement pushing off a wall instead of the floor.

Elevated Burpees

Place hands on an elevated surface (chair, bench) instead of the floor for the push-up part.

Modified Burpees (No Push-up/Jump)

You can skip the push-up component or the final jump if needed. Step back and step forward instead of kicking/jumping feet.

Training Plan

The dates below start from May 14, 2025. Click "Update Dates" to adjust to the current date.

Week	Dates	Daily Target	Type	Sets × Reps	Weekly Total	Time (min)	Notes
1	May 14-20	9	Wall burpees	3×3	45	1-2 min	Focus on form, hands on wall
2	May 21-27	12	Elevated burpees	3×4	60	1-2 min	Hands on chair/sturdy surface
3	May 28-Jun 3	15	Box burpees	3×5	75	1-2 min	Step back instead of jumping
4	Jun 4-10	16	Modified burpees	2×8	80	1-2 min	No push-up component yet
5	Jun 11-17	18	Modified burpees	2×9	90	2 min	Add planks 2×20s twice weekly
6	Jun 18-24	20	Modified burpees	2×10	100	2 min	Rest 30s between sets
7	Jun 25-Jul 1	24	Modified burpees	2×12	120	2-3 min	Begin push-up practice separately
8	Jul 2-8	16	Full burpees	2×8	80	2-3 min	First week of full burpees!
9	Jul 9-15	20	Full burpees	2×10	100	2-3 min	Focus on breathing rhythm
10	Jul 16-22	24	Full burpees	2×12	120	2-3 min	Add 5 push-ups twice weekly
11	Jul 23-29	27	Full burpees	3×9	135	3 min	Build endurance with 3 sets
12	Jul 30-Aug 5	30	Full burpees	3×10	150	3 min	First milestone reached!
13	Aug 6-12	36	Full burpees	3×12	180	3 min	Consider splitting into AM/PM sessions
14	Aug 13-19	45	Full burpees	3×15	225	3-4 min	Increase hydration on training days
15	Aug 20-26	42	Full burpees	3×14	210	3-4 min	Deload week - slight reduction
16	Aug 27-Sep 2	50	Full burpees	2×25	250	3-4 min	Half-century milestone!
17	Sep 3-9	60	Full burpees	2×30	300	4 min	Try splitting into morning/evening
18	Sep 10-16	70	Full burpees	2×35	350	4 min	Recovery becomes crucial now
19	Sep 17-23	80	Full burpees	2×40	400	4-5 min	Last week before major milestone
20	Sep 24-30	50+max	Full burpees	50+AMRAP	400+	4-5 min	Do 50 then max effort (+5-10)
21	Oct 1-7	55	Full burpees	3×18+1	275	5 min	Split into 3 sets throughout day
22	Oct 8-14	60	Full burpees	3×20	300	5 min	Focus on consistent pace
23	Oct 15-21	65	Full burpees	3×21+2	325	5 min	Note recovery between sets
24	Oct 22-28	70	Full burpees	3×23+1	350	5 min	70% of final goal!
25	Oct 29-Nov 4	75	Full burpees	3×25	375	5 min	Split into morning/noon/night
26	Nov 5-11	80	Full burpees	4×20	400	5 min	80% milestone reached!
27	Nov 12-18	75	Full burpees	3×25	375	5 min	Deload week - strategic recovery
28	Nov 19-25	85	Full burpees	4×21+1	425	5 min	Thanksgiving week - stay consistent
29	Nov 26-Dec 2	90	Full burpees	3×30	450	5 min	90% of goal!
30	Dec 3-9	95	Full burpees	3×31+2	475	5 min	Almost there!
31	Dec 10-16	97	Full burpees	3×32+1	485	5 min	Final preparation week
32	Dec 17-23	100	Full burpees	4×25	500	5 min	GOAL REACHED!
33	Dec 24-31	100	Full burpees	Various	500+	5 min	Maintenance week