#4
Burpee Broad Jump
80m full body workout combining burpees with forward jumps
Full Body Cardiovascular
80m burpee broad jump. A classic movement that combines explosive power with endurance, this station has been challenging athletes since 1939. While initially intimidating, many athletes come to appreciate its full-body benefits and the rhythm it brings to their race.
Technique
- ✓ Start standing.
- ✓ Drop into a burpee: hands down, jump/step feet back, chest to floor.
- ✓ Push up, jump/step feet forward towards hands.
- ✓ Explode immediately into a powerful forward jump (broad jump).
- ✓ Land softly, absorbing impact.
- ✓ Repeat immediately from the landing spot.
Pro Tips
Find a sustainable rhythm; don't sprint the first few reps.
Focus on jumping forward, not just upward.
Use your arms to help propel your jump.
Land softly and absorb the impact through your legs.
Keep the burpee component efficient: chest to floor, quick pop-up.
Aim for consistent jump distance.
Common Mistakes
- ✕ Performing inefficient, slow burpees.
- ✕ Jumping too high vertically, wasting energy.
- ✕ Not achieving full hip extension during the jump.
- ✕ Landing stiff-legged, jarring the joints.
- ✕ Taking extra steps between the jump landing and the next burpee.
- ✕ Starting too fast and burning out quickly.
Preparation
- Warm-up including dynamic stretches, plyometrics (small jumps), and core activation.
- Practice the burpee-to-jump transition.
- Practice landing mechanics.
- Pace strategy: consistent effort vs. sprint/recover.