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The mission
100 burpees every day for 30 days. Chest to floor, full jump, clap overhead. Split however you need.
Daily task
Finish 100 strict burpees.
When
Best as one all-out session, or 10 every hour grease-the-groove style.
The technique
Step by step.
- 01Squat down, hands flat on floor shoulder-width.
- 02Kick legs back to a plank, chest fully to floor.
- 03Snap legs forward under hips.
- 04Explode up, full vertical jump, clap overhead.
Day by day
Your plan.
Pick your level. Every day shows you exactly what to do, set by set.
Full chest-to-floor + jump. Race the clock from Week 2.
W1Week 1
W2Week 2
W3Week 3
W4Week 4
W5Week 5
The rules
Play fair.
- Chest must touch the floor every rep.
- Vertical jump with hands overhead at the top.
- Log total time each day, race yourself.
Common mistakes
Avoid these.
- Skipping the chest-to-floor, that's not a burpee, that's a thing.
- Skipping the jump, same.
- Going to failure on Day 1, pace it or you'll quit by Day 5.
🎟️
Your reward
GIVEAWAY entry — every finish earns tickets
- • Finish a challenge and you're automatically entered in our next giveaway on Instagram.
- • Each completed program counts as 10 tickets — more finishes, better odds.
- • Winners are drawn from a prize pool and announced on our Instagram.
- • Max 3 challenges running at once — tickets are earned, not farmed.