Burpee Broad Jump Repeatable AMRAP
burpee broad jump wod
AMRAP 12
6 burpee broad jumps
8 controlled air squats
Keep every round within a consistent pace
Bodyweight
Burpee Broad Jump — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Technique demonstration
See Burpee Broad Jump Before You Train
Watch the full movement, then use the original coaching image to check the key position.
How To Do Burpee Broad Jumps
Key position
Land on both feet with soft knees and the hips back; control the landing before lowering into the next rep.
Video by PureGym · reviewed 2026-08-06
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 jumps are best for HYROX-specific conditioning and repeated horizontal power. Save energy with a compact burpee, land on both feet and control the landing before the next repetition.
Muscles Worked
Full bodyQuadricepsGlutesChestCore
Equipment
None
Best For, Avoid If, and Scaling
| Best for | HYROX race preparation, no-equipment conditioning and repeated horizontal-power endurance. |
|---|---|
| Avoid if | Jump landings cause knee, ankle or back pain, or fatigue prevents a controlled two-foot landing. |
| 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.
Training Examples
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Burpee Broad Jump Conditioning Intervals
burpee broad jump conditioning
Every 3:00 x 6 rounds
6 burpee broad jumps
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
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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