The 4-count burpee is the original burpee developed by pioneering sports scientist Dr Royal Burpee in the 1930s. Quite simply, it is a 6-count minus counts 3 and 4. The 6-count tutorial video also demos the 4-count, so take a look in case the previous sentence didn’t make sense to you:

The 5-pump Navy Seal, meanwhile, is a beefed-up version of the Navy Seal. It is considerably harder than the standard Navy Seal, and I find it a fairly effective device for building strength in the standard version of the movement. Please take a look at the tutorial video here. 

If the 5-pump is harder than the Navy Seal, why, you might ask, isn’t it a Sacred Movement? The answer is that harder doesn’t always mean more effective. The movement is so taxing on the upper body that I need to take longer rest periods between reps to continue performing the movement with proper form. These extended rest periods seriously restrict the amount of high-quality training volume I can pack into a 20-minute session. Navy Seals are easier than their 5-pump older brothers, which means that our bodies can afford much shorter rest periods between reps. As a result, we can accumulate more high-quality training volume across a 20-minute session using the Navy Seal than we can with the 5-pump Navy Seal