Exercise Facts
| Movement Pattern | Conditioning, Hinge, Jump, Push |
|---|---|
| Muscle Group | Calves, Chest, Core, Glutes, Hamstrings, Quads, Shoulders |
| Equipment | Bodyweight, Mat |
| Environment | Gym, Outdoor |
| Skill Level | Advanced, Intermediate |
| Series | Bodyweight Power Series |
| HYROX Station | Burpee Broad Jump |
Overview
The Burpee Broad Jump is a hybrid movement that merges a traditional burpee with an explosive forward jump. It’s a true test of full-body conditioning building strength, coordination, and power endurance while demanding precise control on every rep.
Start standing tall. Drop into a squat, place your hands on the ground, and kick your feet back into a plank position. Perform a full chest-to-floor burpee, then drive your feet forward beneath your body. From that low, loaded position, explode forward into a broad jump, landing softly and absorbing the impact through your hips and knees. Turn around, reset, and repeat.
This exercise trains the quads, glutes, hamstrings, shoulders, chest, core, and calves, while also challenging cardiovascular capacity and movement efficiency. It’s an excellent conditioning drill for HYROX-style athletes or anyone looking to build power endurance and athletic drive.
Common errors include poor landing control, failing to open the hips fully on the jump, or collapsing the torso during the burpee phase. Cue “stay tight through the midline,” “land soft,” and “drive forward, not up.”
In Relentless Bravery Fitness, the Burpee Broad Jump embodies movement under fatigue each rep demanding explosive intent and composure. It’s not just a conditioning tool; it’s a test of grit, rhythm, and precision.
For programming, use 5×6–8 reps for power, AMRAP in 60 seconds for conditioning, or distance-based challenges(e.g., 10m broad jump burpees for time).
Setup (Steps)
Stand tall with feet shoulder-width apart, core braced, and space ahead to jump.
Execution (Steps)
Drop into burpee; chest to floor; drive feet forward under hips; explode into a forward jump; land softly; turn and repeat.
Coaching Cues
“Stay tight.” “Land soft.” “Drive forward.”
Common Faults & Fixes
Stiff landings → bend knees and absorb through hips.
Short jumps → increase hip drive.
Collapsing in burpee → brace and control the descent.
Programming Ideas
5×6–8 reps for power; AMRAP 60s; 10m for time challenges.
Variations
Lateral burpee jump; single-leg landing; weighted vest version.
Regressions
Step-back burpee; jump only (no burpee).
Standards & Competition Notes
Chest must touch ground; feet land simultaneously; hips and knees fully extended at jump apex.
Safety Notes
Ensure landing area is clear and flat; maintain soft knees and engaged core to absorb impact.
