SOAR Challenge: Burpees

Endurance • Explosive Power • Grit

Challenge Due by September 1, 2026

Burpees demand that the whole body work together. Each repetition moves from standing to the floor, through a controlled push-up, and back to the feet. The movement is simple to understand, but maintaining control as fatigue builds requires discipline.

This week’s challenge develops the endurance, coordination, and explosive effort needed to keep Tang Soo Do techniques strong late in a class, hyung, or demanding combination. The objective is not to race through careless repetitions. It is to make every transition deliberate and every landing controlled.

Train with purpose. Move with control. Rise Up!

Coach’s Tips

• One SOAR burpee begins from standing. Squat and place both hands securely on the floor. Step or jump both feet back into a strong high plank. Complete one push-up. Return the feet toward the hands. Stand or jump and then reset under control.
• The push-up is required on every repetition. Lower the chest under control, maintain a braced trunk, and press back to full arm extension before returning the feet.
• Place the hands beneath the shoulders and brace the core before moving the feet.
• Keep the plank straight from shoulders through hips to heels. Do not allow the hips to sag.
• Return the feet far enough forward to stand without forcing the lower back into a rounded position.
• Land softly with the knees tracking in the same direction as the toes.
• The advanced sole-touch jump belongs at the top of the burpee. Jump vertically, lift both feet, tap the soles, and prepare immediately for a quiet, balanced landing.
• Use the sole-touch version only after the standard burpee is controlled. Substitute a high reach when the added impact or mobility demand is inappropriate.
• A step-back burpee, an elevated-hands burpee on a stable surface, a knee-supported push-up, or a no-jump finish is acceptable when needed. Every modified repetition must still include a push-up appropriate to the student’s readiness.
• Stop the set when posture, landing control, breathing, or joint comfort deteriorates.
• Divide the weekly total into manageable sets. Quality overrides quantity.

Why This Matters

Burpees combine a squat, plank transition, push-up, return to standing, and optional jump in one continuous movement. That sequence challenges whole-body coordination and the ability to produce controlled effort repeatedly.

For Tang Soo Do students, the challenge reinforces several useful qualities:

• Lower-body endurance for maintaining stances and continuing to move under fatigue
• Core and shoulder stability during rapid level changes
• Upper-body pushing endurance through the required push-up
• Coordination between the hands, trunk, hips, and feet
• Explosive leg drive for jumping techniques
• Controlled landing mechanics
• The discipline to preserve technique when tired

The goal is not exhaustion for its own sake. The goal is to remain technically responsible while the work becomes difficult.

Rise Up!

Grit is not reckless effort.

Grit is choosing to continue with discipline. It means controlling the next repetition when your body wants to rush, taking the modification when your technique needs it, and returning to the work after an appropriate rest.

Move from the floor with purpose. Leave the ground with confidence. Land ready for what comes next.

Your Attitude Determines Your Altitude.

🥉 Bronze Tier: White & Orange Belts

Complete

100 Burpees

Complete the challenge over at least THREE training days:

• Day 1: 34
• Day 2: 33
• Day 3: 33

Use a step-back burpee, standard burpee, or a mixture based on readiness. A no-jump finish is acceptable. Reset your posture before beginning the next repetition.

Focus

• Learning the complete sequence
• Strong high-plank position
• Controlled push-up mechanics
• Controlled transitions
• Quiet, balanced finish

🥈 Silver Tier: Green & Brown Belts

Complete

150 Standard Burpees

Complete the challenge over at least FOUR training days:

• Day 1: 38
• Day 2: 37
• Day 3: 38
• Day 4: 37

Use the standard jump finish when landing mechanics remain sound. Step the feet instead of jumping them whenever the plank position begins to deteriorate. Complete the required push-up before returning the feet.

Focus

• Consistent plank alignment
• Full push-up on every repetition
• Smooth ground-to-standing transition
• Soft landings
• Controlled breathing

🥇 Gold Tier: Red & Blue Belts

Complete

200 Burpees, including 50 Sole-Touch Jumps

Complete 40 repetitions on FIVE training days. Include 10 sole-touch jumps each day.

The sole-touch jump is an advanced finish, not permission to abandon the rest of the burpee. Every repetition must still show a strong plank, complete push-up, controlled return, vertical jump, and balanced landing.

Focus

• Explosive endurance
• Vertical jump control
• Consistent mechanics under fatigue
• Readiness-based pacing

⚫ Master’s Tier: Black Belts

Complete

250 Burpees, including 100 Sole-Touch Jumps

Complete 50 repetitions on FIVE training days. Include 20 sole-touch jumps each day.

Leadership Standard

Teach one student how to scale the burpee without losing its purpose. Help the student select and demonstrate an appropriate option:

• Step-back instead of jump-back
• Elevated hands on a stable surface
• High reach instead of jumping
• Standard jump instead of sole-touch jump

Black-belt leadership means demonstrating sound judgment, not forcing the hardest variation.

Focus

• Excellent mechanics at every stage
• Consistent push-up depth and lockout
• Controlled explosive effort
• Honest readiness assessment
• Leadership through example

Weekly Challenge Reminder

• Record your completed repetitions.
• Spread the work across the required number of training days.
• Use the variation appropriate to your present readiness.
• Encourage another SOAR student.
• Complete the challenge by Tuesday, September 1.

Complete the challenge. Encourage another student. Grow stronger together.

Your Attitude Determines Your Altitude. SOAR!