The Burpee to Target is a high-output CrossFit movement that takes the standard burpee and adds a jumping target at the top. After completing the push-up portion, you must jump and touch a target positioned overhead—typically 6–12 inches beyond standing reach. This variation forces athletes to produce explosive vertical power under fatigue, sharpening accuracy, coordination, and mental resilience.
Often programmed in CrossFit Open workouts or competitive qualifiers, the burpee to target is designed to eliminate lazy reps by demanding full hip and shoulder extension on every jump. It transforms the burpee from a horizontal ground-based movement into a fully vertical one—punishing partial effort and rewarding consistency.
The movement is simple to set up and brutally effective. Whether you're training speed, stamina, or explosive repeatability, burpee to target delivers an elite-level challenge with just a wall or rig and a height marker.
bike erg workout, burpee to target workout, for time workout, kettlebell cluster workout, knee raises workout, knees to elbows workout, ring muscle up workout, toes to rings workout
5 Rounds for time
400/500 m bike
15 Knee raises in rings / Knees to elbow / Toes to rings
5 OA KB cluster
4 Burpees to target (rings) / 2 Ring Muscle Up
Rest 1 min between rounds
AMRAP workout, burpee to target workout, power clean workout, thruster workout, toes to rings workout
AMRAP 16
9 Toes to rings
9 Power cleans
9 Thrusters
9 Burpee to target (rings)
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For time
21-15-9
Knee raises/knees to elbows/T2B
Burpees to target
21-15-9
Wall ball @14/20 lbs
Cal row
21-15-9
Jumping Goblet squats
Cal Row
AMRAP workout, assault bike workout, burpee to target workout, pull-up workout, reverse lunge workout, ring row workout
AMRAP 12
6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges
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E2MOM For as long as possible
5 HR push up/ HSPU
5 Knee raises/knees to elbows/T2B
5 Goblet squat
7 HR push up/HSPU
7 Knee raises/knees to elbows/T2B
7 Goblet squat
9 HR push up/HSPU
9 Knee raises/knees to elbows/T2B
9 Goblet squat
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E2MOM 18
1: 18-30 cal bike
2: AMRAP: 20 single unders/double unders + 5 Hang power clean & Jerk
3: AMRAP: 5 Burpees to Target + 10 Atomic situps/V-ups
This movement activates multiple muscle groups across push, jump, and stabilization phases:
The target forces complete joint extension—so every jump becomes a rep that reinforces both range and precision.
To perform the burpee to target:
• Stand below a predetermined target (usually a mark on a wall or rig 6–12 inches above your standing reach).
• Drop into a burpee: chest and thighs touch the floor.
• Jump your feet underneath your hips and immediately leap vertically.
• Extend your arms overhead and touch the target with one or both hands.
• Land and go straight into your next rep.
Performance tips:
• Stay close to the target area—minimize lateral steps.
• Jump straight up with full hip and knee extension to maximize height.
• Time your breath—exhale as you push off the ground.
• Reset quickly, but avoid rushing your jump form.
Absolutely. Burpee to target workouts are among the most efficient ways to build full-body aerobic capacity, stamina, and jumping strength. They require not just effort but precision, keeping athletes engaged physically and mentally.
When programmed for time or high reps, this movement forces you to maintain form and reach accuracy while managing fatigue—simulating the demands of competition and real-world fitness challenges.
In short: burpee to target works. It’s not just harder than a regular burpee—it’s better.
This variation isn’t just harder—it’s smarter. Here’s why burpee to target is a staple in advanced CrossFit programming:
• Builds explosive vertical power – Forces full extension and jump focus.
• Improves coordination and accuracy – Trains precision while under duress.
• Increases intensity and heart rate – Higher jump equals greater stimulus.
• Prevents lazy reps – Ensures consistent movement quality across all reps.
• Scales well – You can adjust the target height for beginner to advanced athletes.
It also helps prepare athletes for other vertical jumping tasks like wall ball shots, bar muscle-ups, and box jumps—making it a valuable movement across the board.
