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All exercises

Burpee broad jump

Intermediate

Burpee broad jump is a compound bodyweight exercise for the full body, also working the quads, glutes, hamstrings, chest, front delts, and abs.

What it works

Primary muscle

Full body

Also works

QuadsGlutesHamstringsChestFront deltsAbs

Equipment
Bodyweight
Movement
Conditioning
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with the feet hip-width apart, then drop the hands to the floor and kick the feet back into a plank.
  2. 2Lower the chest to the floor, then push up and jump the feet back under the hips.
  3. 3From the bottom of the squat, swing the arms and jump forward as far as you can, landing softly on both feet.
  4. 4Go straight from the landing into the next burpee without standing up tall in between.
  5. 5Keep the jumps long and the burpees quick; the station is measured in metres, so distance per jump matters more than speed per rep.
  6. 6Repeat for the set number of reps or distance — Hyrox is 80 m.

What to do instead

  • BurpeeBodyweight
  • Forward jumpBodyweight
  • Jack burpeeBodyweight

Easier variations

  • BurpeeBodyweight
  • Forward jumpBodyweight
Logged today · 1 min restBurpee broad jump

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