Nov 13th 2015  


Adam Prout, Instructor, Fujian White Crane Kung Fu & Tai Chi

FWC Instructor Adam Prout likes a bit of extreme sport – 70kph down a black run anyone?  So once in a while he feels the urge to do a smidgen more than his regular training.  Here’s what happened last time….

“How fit are you?


You train with your instructor twice a week, you can hold iron bridge for 2 minutes, you’ve even braved Sunday class and only needed to hold the bannister once when walking upstairs on Monday (maybe going downstairs you hold it all the way).

You think you are reasonably fit…


Well let’s find out.

Occasionally I pick up Men’s Health magazine to see what the latest fitness trends are and  if they have any interesting ways to train. Skimming through the pages a phrase jumped out at me: “Death by Burpee.” That sounds interesting. For those who don’t know what a Burpee is, ask your instructor, they will happily teach you over and over just how to do one. If you can’t wait until class, details are at the bottom of the article.

So what is Death by Burpee? Firstly you need enough space to do a Burpee, secondly you need a minute timer, then:

Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees
Minute 4: 4 Burpees
You get the picture…

According to the article:

5-8: Easy
9-12: Reasonable
13-16: Good
17-20: Dead Good
21-24: Elite
25+ : Immortal


It starts very easy. You have a lot of time between Burpees, you have enough time to not just drink some water but to go to the kitchen, find a glass and fill it from the tap. Suddenly, somewhere round the 12 minute mark you find yourself drenched in sweat.   At 15 my lunch wanted to return. Curry…

At 18 my timer went “Beeep!” halfway through Burpee 17. I wasn’t sure what it was at first, why is my phone ringing? My next thought was that I’d just invented time travel and was miraculously 60 seconds in the future. Where had those 60 seconds gone?

As I sadly sat in a pool of my own sweat I realised that, as yet, I am not Immortal, though at my first attempt I am Dead Good. Are you up for it? How far can you go?

And yes I did die, just a little bit.”

If you have a go at getting a bit nearer to heaven, get in touch and let us know.

Correct form for a Burpee:
Stand with your feet slightly wider than your shoulders.
Squat until your hands touch the floor.
Kick your legs back until you are in pushup position with your back straight.
Drop down until your chest brushes the floor.
Quickly push back up, at the top of the pushup pull your feet up to your hands.
Then using the legs drive yourself upright and jump at least 6 inches off the floor.
Repeat (if you can).