Part 4: Advanced FitShot Exercise: Rifle Burpee

Alright, we're going to take a look at the advanced fit shot exercise of the rifle burpee. Of course, you're probably familiar with a burpee. A burpee is an exercise where you start standing and you're going to drop down into a full pushup, touch your chest to the ground, come up and usually jump and clap, or at least jump at the top of that burpee. Now with the rifle burpee is going to be a little different. There's a little bit of more finesse, a little more fine motor skill that happens down on the ground.

And we're not going to do the jump, because this is fit shot of course, once we get back up, we're going to drive that gun up and take a shot. So we're going to start out in kind of our ready position. Good high compressed three points of contact ready position, safety on of course. At the signal to begin, we're going to drop the rifle down and the maneuver is going to be to turn the rifle forward of the body and get the support hand up on top of the rail or on top of the hand guard. At this point, as I go down, I don't want any part of this hand underneath of the gun.

I want it to be on top of the gun on this side. So I'm going to turn the rifle so that I'm on top of the rifle and I'm going to keep my trigger finger obviously away from the trigger. And as I go down, I'm also going to open my grip up so that I'm not trapping my thumb under the rifle. I'm going to put the rifle down on the ground flat, kick my legs back, touch my chest to the rifle. Come back up into a pushup, drive my feet back, and this is when I'm going to stand up, Safety off, take the shot, drop back down kick the feet back, touch the chest, come back up, bring the feet back in, take the shot.

Safety's on, drop down, come up, come up. So the advanced fit shot exercise of the rifle burpee is something that obviously you should only do once you can do a regular burpee, multiple reps. And you want to make sure that you have really good control of the rifle. Just like any fit shot exercise, You need to be able to shoot at the level demanded by the exercise. You need be able to shoot in a way that's going to allow you to run this gun from an unorthodox position back into the ready, and then of course, safety on and off as you come up to shoot, back on as you come down the complete that next step of the exercise.

All of the advanced exercises require advanced capability of running your firearm, and probably a higher fitness level as well.