Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Bodyweight
Burpee Broad Jump — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The burpee broad jump adds a horizontal power component to the classic burpee — instead of jumping straight up, you explode forward as far as possible, driving the hips and arms to cover maximum distance. This variation taxes the hip extensors and glutes more aggressively than a standard burpee while keeping the cardiovascular demand equally punishing. It appears as a standalone movement in conditioning circuits and as an alternative to box jumps for athletes avoiding vertical impact. The horizontal jump develops the same explosive power required for broad jumps, sled pushes, and sprinting — making it highly transferable to Hyrox and functional fitness.
Quick answer
Burpee Broad Jump is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Muscles Worked
Full bodyQuadricepsGlutesChestCore
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep burpee broad jump mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Standard burpees (jump up instead of forward), or step-back burpees with a forward step. |
How to Do the Burpee Broad Jump
1
Stand with feet hip-width apart at your starting point.
2
Jump or step feet back into a plank, lower chest to floor (full burpee rep).
3
Press back to plank, then jump or step feet toward your hands.
4
As you stand, swing your arms back and load your hips into a quarter squat.
5
Drive hips forward explosively — jump horizontal, not vertical.
6
Land with soft knees, absorbing through hips and ankles. Reset immediately for the next rep.
Common Mistakes
✕
Jumping vertically instead of horizontally — hips should drive forward, not up.
✕
Not reaching chest to floor on the push-up phase — this is a full burpee.
✕
Landing stiff-legged — absorb through hips, knees, and ankles to protect the joints.
✕
Insufficient arm swing — the arms initiate the jump and contribute significantly to distance.
Coaching Tips
✓
Set a cone or chalk line to track and progressively improve your jump distance.
✓
In high-rep sets, pick a sustainable distance from rep one — consistency beats sprint-and-crater.
✓
The landing is the loading phase for the next rep — a smooth touch-down flows directly into the next burpee.
Scaling Options
Easier / Beginner
Standard burpees (jump up instead of forward), or step-back burpees with a forward step.
Harder / Advanced
Max-distance effort every rep, or a target line that must be passed to count the rep.
Related WODs
Use Burpee Broad Jump in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
What is the difference between a burpee and a burpee broad jump?
A standard burpee ends with a vertical jump. A burpee broad jump ends with a horizontal leap forward, covering as much distance as possible. The broad jump version is more demanding on the posterior chain and requires more hip drive and coordination.
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