CAN YOU BEAT 53 BURPEES IN 3 MINUTES?

A simple benchmark that measures strength, conditioning and pacing.

The three-minute burpee test is one of the most efficient ways to assess high-intensity performance. It combines aerobic power, full-body movement and repeatable effort. No equipment needed. Just a timer and consistent form.

WHAT THIS TEST MEASURES

CARDIOVASCULAR ENDURANCE

Sustained output over the full three minutes.

MOVEMENT EFFICIENCY

How well you transition between positions under fatigue.

STRENGTH AND POWER

Chest-to-floor control and explosive return.

MENTAL RESILIENCE

Your ability to hold pace when fatigue sets in.

VBC RESULTS

In our last round, the average VBC athlete completed 53 burpees, a number that exceeds the international performance standard for this test across most age groups.

This reflects consistent training and a community that shows up with intent. Whether your score is 30, 50 or 70, progress is measured against your own baseline.

WHY WE REPEAT THIS TEST

We don’t guess improvement. We measure it.

• Clear performance baseline

• Easy to repeat every few months

• Tracks conditioning progress

• Builds motivation and consistency

• Highlights strengths and gaps

This test fits naturally into our structured programming and helps athletes understand their pacing and conditioning.

HOW TO PERFORM THE TEST

Set a timer for three minutes.

Complete as many chest-to-floor burpees as possible.

Count every clean repetition.

Record your number and retest in four to eight weeks.

Movement notes:

• Chest touches the floor

• Stand tall at the top

• Small jump optional, depending on your ability and training focus

• Move with control and consistent breathing

TRAINING FOR THE TEST

Improvement comes from:

• Better pacing strategy

• Cleaner transitions

• Strengthening push ups and squats

• Interval conditioning (like Bootcamp and GRIT)

These skills transfer directly into your regular training sessions.

FINAL TAKEAWAY

Use this test sparingly, repeat it consistently, and track your improvement over time.