Burpee to Broad Jump

ExtrasBW

A standard burpee immediately followed by a maximal broad jump instead of a vertical jump, combining metabolic conditioning with explosive horizontal power under fatigue.

Demo: CrossFit

Sets

3

Reps

8-10

Rest

1:30

Contraindications

Avoid with wrist, shoulder, knee, or ankle pain. High-fatigue combination — landing mechanics degrade with volume; monitor form closely.

Setup

Stand with clear space of 6+ feet in front for the broad jump component.

Execution

  1. 1Perform a standard burpee: squat, plank, push-up, feet in
  2. 2Instead of jumping vertically, drive forward into a maximal broad jump
  3. 3Land with both feet, absorbing forward momentum with bent knees
  4. 4Reset and repeat the sequence from the landing point
  5. 5Continue for reps or distance

Key cues

  • Full push-up before the broad jump
  • Drive forward-and-up out of the burpee
  • Stick the broad jump landing before resetting
  • Track distance covered as a conditioning metric

Common faults

  • Skipping full push-up range to rush the jump
  • Poor broad jump landing under accumulated fatigue
  • Losing balance on the jump due to burpee-induced fatigue
  • Running out of space mid-set

Tweaks

  • Perform for total distance (e.g., 20 burpee broad jumps down a field)
  • Add a burpee pull-up at intervals for a hybrid conditioning circuit
  • Time the set for a work-capacity benchmark

Regressions

Burpee (Standard)

Progressions

Man-MakerDevil Press

Muscles

Primary: Chest, Quadriceps, Glutes, Hamstrings

Secondary: Core, Shoulders, Calves

Notes

Primary energy system: lactic. Popular in GPP (general physical preparedness) and military-style conditioning for combining strength-endurance with explosive output.

Sources

Attribution: CrossFit Journal