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Medicine ball burpee

This is an excerpt from Metabolic Training by John F. Graham & Michael Barnes.

Medicine ball burpee


  • Capability to perform a bodyweight burpee
  • Core stability and capability to perform a squat with full range of motion, driving through the balls of the feet


  • Begin in a standing position, with your feet shoulder-width apart, holding a medicine ball at chest level with your hands on either side.
  • Explosively descend into a squat position, plant the medicine ball on the ground in front of your feet, and thrust your legs back to a plank/push-up position.
  • Return your legs to a squat position while keeping the medicine ball planted on the ground.
  • Explosively jump upward, straightening your legs and reaching high with the medicine ball.
  • Return to the starting position.
  • Repeat the exercise for the desired number of repetitions or for the desired length of time.
More Excerpts From Metabolic Training