Adjustment: Mid or Fully lengthened

Position: Stand Facing Away (SFA) to the anchor point

Start: Stand in an upright position with one foot in the TRX strap and the other foot on the ground. The straps should be suspended about 20–30 cm off the floor. Keep your feet about shoulder-width apart, with your arms relaxed at your sides and your core engaged.

Movement: Perform a squat, lowering your hips, and place your hands on the floor in front of you to enter the plank position. Optionally, perform a push-up, then pause in the plank. Jump forward, bringing your free foot towards your hands, then explode upwards, jumping as in a traditional burpee. The strapped foot remains in the TRX throughout the entire movement.

Return: After the jump, release the strapped foot from the TRX and prepare for the next repetition.

Level: Easy

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