Super Burpee Stress Test

| June 23, 2014 | 3 Comments

The She-Shepherd and I had the opportunity to attend an open range day / working session with the folks from QSI Training. One of the things I wanted to try was a combination physical activity / shooting drill.

I’ve seen a few of these lately, mostly from Funker Tactical and The Moat Group. Physical fight-focused fitness is also something that Gabe Suarez of Suarez International has been promoting for years.

We do kettlebell training and mixed-purpose full-body movement training at home, and I thought it might be fun to try out a physical exertion shooting drill.

The Exercise

I did five reps of the P90X3 “Super Burpee” movement per set. We also do a different kind of super burpee when working out with kettlebells, but here is the P90X3 one:

  1. Go from standing up to a pushup
  2. Spider pushup on the right side
  3. Standard pushup
  4. Spider pushup on the left side
  5. Jump up

After five reps I fired a four round burst from my Glock 19 pistol at 10 yards to a 1/4 man-sized steel swinging target. I moved between bursts as I was taught.

I continued to move and shoot laterally until I expended a magazine. Reload, and then repeat.

I intended to do 3 sets, one after each magazine. However after the second set I hit my limit.

After the second set I decided to do 20 pushups. I got to 8 😉 I did what I could without resting or having my form completely melt down. I fired another magazine and then transitioned to my left-side pistol.


Obviously I need to work out more. I think all of us should be striving for better physical performance, especially with how it relates to self-defense. No, I don’t expect to have to do pushups right before a gun fight, but the more I can do to simulate my body freaking out during training the better.

I was out of breath, and my shoulders — especially my deltoids — were pretty shot. By the end of the pushup-only set I couldn’t really feel my arms.

Luckily I’ve done a lot of a different kind of rep. Drawing, presenting, pressing the trigger, weapon retention, movement, repeat — I’ve done this many times before. When my body wasn’t behaving normally, I relied on my mind and my training to guide my movement, gun handling, and shots on target.

That being said, I did notice that I fired a few five round bursts instead of four as I’ve been trained to do. I also dropped a mag at the end of the drill because my motor skills and cardio had deteriorated.

Frankly, after watching myself over and over again while editing the video I’m pretty embarrassed by my performance. I can do better, and next time I will.

Total time spent in the drill: 2:55

Total rounds fired: 60

Total rounds on target: 58

Total chance I’ll do this again: 100%

What kind of physical exertion firearms training have you done?super burpee pistol exertion drill

About the Author:

Short Barrel Shepherd Short Barrel Shepherd is a regular guy and works to make Web sites and mobile apps easier for people to use. He spends his free time attending fight-focused firearm, knife, and combatives training, motorcycling, writing, and playing games. His daily carry is a Glock 19 pistol and an AR15 .300 Blackout pistol in a backpack.

3 Comments on "Super Burpee Stress Test"

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  1. DJ says:

    Looks like a good drill. Do you have any plans on practicing it in your full EDC gear including backpack SBR? Also, on the subject of EDC what are your thoughts on wearing concealable body armor? I’ve always wondered why most people don’t mention or think about it. It would seem to go hand-in-hand with one’s EDC gear. It would allow for some additional level of protection if one was confronted with deadly force and had to defend themselves. I think you could make a good article out of the subject.

    • Short Barrel Shepherd Short Barrel Shepherd says:

      I would definitely do it again with my backpack. That would probably add another 8# or so; otherwise what you see is my EDC.

      Body armor for EDC / CCW is an interesting topic and something I should give my opinion on in a future post. Thanks for the idea.

  2. CR Williams says:

    Burpees are of the devil. Burpees are evil.

    So are ab wheels.

    And Tabatas…Tabatas are concentrated evil. Darth Vader would whimper and cry if you made him do Tabatas.

    Done similar things, I don’t think at that level of intensity. Also run myself down some just doing shoot-on-movement drills.

    Not gonna do burpees, though. Because Burpees are evil.

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