100 Burpees a Day
The most hated, most effective full-body conditioning challenge.
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 to do it
Best as one all-out session — or 10 every hour grease-the-groove style.
How to perform — step by step
- 1Squat down, hands flat on floor shoulder-width.
- 2Kick legs back to a plank, chest fully to floor.
- 3Snap legs forward under hips.
- 4Explode up — full vertical jump, clap overhead.
Day-by-day 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.
Week 1
Week 2
Week 3
Week 4
Week 5
Rules
- Chest must touch the floor every rep.
- Vertical jump with hands overhead at the top.
- Log total time each day — race yourself.
Common mistakes
- 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.
Reward when you finish
10% OFF any Onyx program
Engine Badge + Conditioning program discount.
A unique one-time discount code is generated just for you on Day 30. Codes are single-use and tied to your account — they can't be shared or reused.