Why are burpee broad jumps so hard?
The body repeatedly goes from the floor to a maximal jump, which is a very large range of motion under fatigue with no rest position.
What Is a Burpee Broad Jump?
A burpee that finishes with a two-footed jump forward instead of a jump on the spot.
A burpee broad jump chains two movements into one rep: a burpee — chest and thighs to the floor, then stand — followed immediately by a maximal two-footed jump forward. The next rep starts from wherever you land.
Instead of counting reps, this station usually covers a distance: the athlete travels a set number of metres, so fewer, longer jumps mean fewer total burpees.
It is widely considered the hardest station in hybrid fitness racing, because it combines a full-body floor movement with a jump while heart rate is already high.
Muscles worked
- Quads, glutes and calves in the jump
- Chest, shoulders and triceps on the floor contact
- Core through the transition
- Whole-body cardiovascular demand
How it is judged
- Chest and thighs must make contact with the floor on every rep.
- The jump must be a two-footed take-off and a two-footed landing — no stepping or running.
- The next rep begins from the landing position, so the distance covered, not the rep count, is what matters.
- The standard race distance is 80 m.
Common questions
Can burpee broad jumps be scaled?
Yes — step-back burpees and shorter jumps are standard scaling in training, and coaches scale them on a first session.
Related terms
Wall balls
A squat into a throw: a weighted ball is squatted with, then thrown to a target on the wall and caught.
Sandbag lunge
Walking lunges with a sandbag carried across the shoulders, over a set distance.
Compromised running
Running with legs and lungs already fatigued from strength or station work.
Want to do it properly, in person?
Knowing the definition is one thing. Pacing it, transitioning between stations and holding form when you're cooked is what our coaches teach in our workshops and race simulations at Fit 4 Life Club, Port Coquitlam.