Exercise Facts
| Movement Pattern | Conditioning, Hybrid, Plyometric, Power |
|---|---|
| Muscle Group | Calves, Chest, Core, Glutes, Quads, Shoulders |
| Equipment | Bodyweight, Target, Wall |
| Environment | Gym, Outdoor |
| Skill Level | Advanced, Intermediate |
| Series | Hybrid Conditioning Series, Med Ball Plyometric Series |
| HYROX Station | Burpee Broad Jump |
Overview
The Burpee to Target Jump is a high-intensity hybrid plyometric exercise that blends total-body conditioning with vertical power. It’s a demanding movement that tests strength, endurance, and explosiveness in one fluid sequence ideal for HYROX-style training, CrossFit, or athletic conditioning programs.
To perform, stand tall beneath a target (such as a wall, rig marker, or beam) that challenges your jump reach. Begin by dropping into a standard burpee: hinge at the hips, place your hands on the floor, and jump your feet back into a high plank position. Lower your chest to the ground, then push explosively through your hands to return to the plank. From here, jump your feet forward underneath your body, keeping your hips low and core tight.
Immediately transition into a powerful vertical jump, reaching upward to touch the target overhead. Land softly, absorb the impact through your legs, and descend straight into the next burpee repetition without pause. The continuous flow of ground-to-air movement builds both anaerobic capacity and full-body power.
The Burpee to Target Jump targets the chest, shoulders, triceps, core, quads, glutes, and calves, while improving timing, explosiveness, and work capacity. It’s a total-body test of coordination, rhythm, and endurance.
Common mistakes include losing posture during the jump, failing to land softly, or not extending fully to the target. Cue “land light,” “reach tall,” and “stay tight through the core.”
In Relentless Bravery Fitness, this movement represents absolute commitment the full expression of power, control, and resilience in motion.
Program 3–4 sets of 8–12 reps, or perform for time-based intervals (30–60 seconds) as part of conditioning or competition prep.
Setup (Steps)
Stand under a wall or target at challenging reach height; brace core; prepare to drop into burpee position.
Execution (Steps)
Drop into burpee; perform push-up; jump feet under hips; explode vertically and reach target; land softly and repeat immediately.
Coaching Cues
“Land light.” “Reach tall.” “Stay tight through the core.”
Common Faults & Fixes
Landing heavy → bend knees and absorb impact.
Not hitting target → extend fully through hips and arms.
Losing rhythm → maintain flow between burpee and jump.
Programming Ideas
3–4×8–12 reps for conditioning; perform 30–60s intervals; pair with sled push or row sprints for hybrid circuits.
Variations
Burpee broad jump, burpee box jump, burpee to pull-up.
Regressions
Standard burpee, burpee with low reach, step-back burpee with controlled jump.
Standards & Competition Notes
Chest touches ground in burpee; full extension during jump; visible touch on target; continuous motion between reps.
Safety Notes
Ensure stable surface; avoid jumping on slick floors; engage core during take-off and landing; pace breathing for endurance.
