Burpee Finisher Workout #1 (VIDEO)

Burpee Finisher Workout #1

Finishers are short body weight or single piece of equipment only, 3–10 minute routines at the end of each workout. You can use them after your MMA, Muay Thai, BJJ, Wrestling, Combat Sport training session or regular Gym Workout.

I put this Burpee Variation circuit together in an effort to try and create and workout that can put the final blow to anyone MMA training session, traditional strength workout, run or long boring cardio session at the gym. The different burpee variations make this workout challenging and effective.


I assume that before you try this Burpee Finisher that you know how to perform a standard burpee and are an advanced fitness enthusiast or athlete. As a Finisher to your workout, run or training session complete one round of the following Burpee Circuit

Advanced Protocol – 45 seconds of work followed by 15 seconds rest
Moderate Protocol – 30 seconds of work followed by 10 seconds rest

1. Push – Launch Burpees
2. Jumping Side to Side Burpees
3. Alternate Kick-out and Toe Touch Burpees
4. Chest to Ground Crescent Burpees
5. Side Burpees
6. Alternate One Arm Burpees
7. Wide Leg Burpees
8. Slalom Burpees
9. Wide Leg Tuck Jump Burpees
10. Burpee-Mountain Climbers

The burpee is the Ultimate Metabolic Bodyweight Exercise”. This compound exercise works almost every muscle in your body in one short sequence of movements. Your heart and lungs are tested to the max as well.

A set of burpees will force your body to work far above your capacity to take in, transport and utilize oxygen and, subsequently, your anaerobic conditioning will improve.

I put this Burpee Variation circuit together in an effort to try and create and workout that can put the final blow to anyone MMA training session, traditional strength workout, run or long boring cardio session at the gym. The different burpee variations make this workout challenging and effective.

Use Finishers no more than twice a week after your combat sport training session, workout or cardio.

Let me know if you like this Burpee Finisher Workout and I will post a couple of more. Also if you would like a library of already prepared Finisher Workouts that you can choose from, then check out my buddies Mike Whitfield and Travis Stoetzel (who is a pure beast) Hardcore Workout Finishers program I picked it up myself and use it to inspire me to create these awesome Finishers.


5 Reasons You Need to Include The Burpee Finisher Circuit Twice a Week after your Training Sessions

1. GET RESULTS FAST by igniting your metabolic rate to help you BURN FAT.

2. INCREASE CARDIO – the burpee itself is very effective at raising your heart rate and in turn increasing your overall cardio and conditioning.

3. MORE HGH= MORE MUSCLE – your natural HGH (Human Growth Hormones) levels are increased by performing these burpee variations do to the work capacity and power that your produce. One of HGH’s benefits is to help build lean muscle fast.

4. MENTAL TOUGHNESS – because you are performing this after your main training session, you must mentally be focused to finish the circuit. For MMA and Combat Fighters, this challenge is key.

5. FUN – you have to keep things interesting, fun and challenging when training or it gets boring, ineffective and you end up quitting. Time to add a flair to your training.

WARNING: This isn’t for the faint hearted or de-conditioned. They are not beginners’ routines. If you’re coming back from injury or illness, don’t try this circuit yet. It’s brutal! However, if you add this routine, twice a week for four weeks, you’ll see a very significant improvement in your conditioning and a massive drop in your body fat!









AFFILIATE DISCLAIMER: In accordance with the FTC guidelines I am required to inform you that some of the links within this email or the links on pages it refers you may be affiliate links. When this is the case, if you purchase products through these links then we receive a commission. The amount of commission varies from product to product and in these cases we only ever recommend a product that we fully stand behind

This entry was posted in Challenges, Circuits, Circuits, Conditioning, Exercises, Exercises, MMA Bodyweight Workouts, Plyometrics & Speed, Strength & Conditioning, Training, Workouts, Workouts, Workouts, Workouts for Trainers and tagged , , , , , , , , , , . Bookmark the permalink.

12 Responses to Burpee Finisher Workout #1 (VIDEO)

  1. jsnyder517 says:

    Simply amazing.

  2. ideaman99 says:

    Hey Funk: Don’t forget “Bronco Burpees”

    • FunkRoberts says:

      Hey Idea! – You had to go and include these bad boys didn’t you? – LOL – consider them added to Burpee Finisher #3 (I’m blaming this one on you). These will be super challenging for me too. I can never get these right but, I’m going to tacke the Broncos head on. Thanks so much and appreciate how we share knowledge! – Funk

  3. Campos177 says:

    OMG! Did this finisher after the BJJ workout. I have to hand to you Funk, you know what youre doing. THanks for all the workouts, they have been amazing.

  4. Pingback: Ultimate Burpee Finisher #2 – Burpees-Burpees-Burpees | FunkMMA

  5. algee says:

    Name for Burpees finisher # 1: Take The Point!

    Thanks Funk, for another great workout!

  6. James J says:

    Wow, man really love your work !!
    You are a great inspiration, keep up the work.

    name for Burpees finisher # 1 would be: “So you thought you were done for the day” workout

  7. Darren b says:

    Tried this one a couple days ago after a fairly moderate to intense kb workout,it absolutely cained me!!, i was on the floor for 3 mins after letting my heart rate settle!!,absolutely brilliant workout that is seriously challenging!!,burpees baby!!

  8. Ared030 says:

    Name suggestion for the Burpee Finisher Routines: The Slayer; I’m not sure if you’ve named any of your other routines that, but I tell you what… I did two rounds of this finisher workout and I was slayed out Funk! Great conditioning, love it man!

  9. crankfu says:

    Great video gone try this finsher tonite start of with the 30sec of work one first luve burpee not done them for ages its gone kill me

    thanks funk keep up the great work great vidoes

Leave a Reply