WOW: Cave Burpees

For time:

100 Burpees (with Pushups and Jumps)*


Warmup: A couple rotations of the Grok Squat.

This is an oldie but a goodie. All you need is a small patch of floor space and your bodyweight to perform this WOW. There is no equipment and little space required, so it’s perfect for a quick, impromptu workout while on the road or when you want to stay indoors, out of the harsh fall and winter elements.

Give it a shot, record your time and list it in today’s comment board to compare with others. Just finishing 100 burpees is an accomplishment in itself, but if you’re a fit individual and would like a goal to shoot for I’d recommend attempting to do it in under 10 minutes. Sub-4 minute times have been recorded.

This is a challenging WOW and may not be for everyone as prescribed. Luckily, there are ways to customize this WOW. See the variations below for ways to adapt this WOW to match your fitness level and goals.

*How to Perform a Burpee (with Pushups/Jumps): Drop down into the squat position. Place your hands on the ground about shoulder width apart while simultaneously jumping your legs back so that you are in the standard pushup position. Perform a pushup. As you come up from the pushup jump your legs forward so that you are back in the squat position. From the squat position jump straight up so that your feet leave the ground and your arms come up over your head. Here is a decent video example.


There are numerous ways to make this WOW easier:

  • Decrease the volume. Instead of 100 burpees for time attempt 50 or 30 burpees for time.
  • Instead of regular pushups do knee pushups.
  • Skip the jump and/or pushup, so the movement only includes the squat and plank.

What are WOWs?

  • Workouts of the Week (WOWs) are an optional component of Primal Blueprint Fitness that add a fractal and often fun and playful quality to the basic PBF protocol.
  • In most cases WOWs should only be completed by those that have mastered Level 4 of each Lift Heavy Things Essential Movement. Also, it’s recommended that WOWsreplace one or both Lift Heavy Things workouts or the Sprint workout (depending on the WOW) each week instead of being done in addition to the Lift Heavy Things and Sprint workouts.
  • Learn more about WOWs and Primal Blueprint Fitness by getting the free eBook. And access all Workouts of the Week in the WOW Archive.

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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59 thoughts on “WOW: Cave Burpees”

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    1. Haha I think we’re on the same level.. Or i still am at least

  1. This is great. Just yesterday I made the comment that everyone on the forum should do 100 burbees in celebration, and know it will be happening!!! This is why I love this site.

  2. I’m always slightly baffled by the new trend of “high intensity” workouts to be highly repetitive. It’s like the reverential badge of pride endurance athletes uphold to justify their continuation of a grueling, un-fun regiment has been transferred over to a different type of physical training. In the same space and time used for 100 burpees, one can throw in some different movements to work more muscles, engage the mind a bit more, and enjoy a refreshing sense of strength rather than slog through the uphill battle with fatigue.

    1. While I agree with the spirit of your post, there is value in mastering the basics and repetition is an effective tool for doing so. Doing 100 burpees is going to challenge anyone and help their form with that movement. That said, I wouldn’t do something like this all that often for the reasons you specified.

    2. I’d like to know which muscles are not being used in a full burpee?

      1. You’re right, it is full body, no doubt. I misspoke there. In particular, though, your hams, biceps, lower back, upper gluts, and obliques probably won’t be fatigued like your quads, upper back, triceps, delts, lower gluts, and calfs. Also, it could certainly help to transition to another move and preserve posture, as hunched shoulders, rounded spine, and closed hips become pervasive as you fatigue with burpees.

        1. Yes, but your lower back hamstrings and glutes should be the prime movers in powerful hip extension for jumping, not your quads. Also some of us do find pushing ourselves to the limits “fun” it’s all relative.

        2. You have to have a deeper squat to really use hamstrings and there are multiple glut muscles, each activating maximally with different movements. Lower back should really stay neutral and act as a stabilizer. Yes the hip flexors work hard, hence the tendency to hunch and not fully extend in the jump as you tire. Yea I totally understand the desire to hit it till you drop. Cool for testing, but for a workout, not so much.

    3. This kind of workout is about mental endurance as much as physical. There is a benefit to training your mind to focus, and not needing to be distracted by other exercises.