The Burpee Broad Jump: A Complete Guide to Hyrox’s hardest exercise

The burpee broad jump, also known as the long jump burpee, is an explosive exercise that takes the classic burpee to the next level. It’s a full-body powerhouse that combines a burpee with a broad jump, pushing your cardiovascular system, building lower body power, and improving agility.

This guide delves deep into the burpee broad jump, from its benefits and proper form to programming it into your workouts and modifications for different fitness levels.

Why Burpee Broad Jumps Should Be in Your Workout Arsenal

The burpee broad jump offers a multitude of benefits for athletes and fitness enthusiasts alike:

• Increased Power and Explosiveness: The broad jump portion of the exercise trains your fast-twitch muscle fibers, leading to improved power output for activities like sprinting, jumping, and plyometrics.
• Enhanced Cardiovascular Fitness: The combination of a burpee and a jump elevates your heart rate, providing a great cardio challenge that burns serious calories.
• Improved Agility and Coordination: The movement pattern of the burpee broad jump requires coordination between your upper and lower body, enhancing your agility and ability to react quickly.
• Full-Body Conditioning: This exercise works a wide range of muscle groups, including your chest, shoulders, triceps, core, quads, glutes, and hamstrings.
• Scalability: The burpee broad jump can be modified to suit different fitness levels, making it accessible to beginners and experienced athletes alike.

Mastering the Burpee Broad Jump: A Step-by-Step Guide

Here’s a breakdown of the proper form for the burpee broad jump:

1. Starting Position: Stand tall with your feet hip-width apart, core engaged, and arms by your sides.
2. Squat Down: Squat down as if you’re going to sit in a chair, keeping your back straight and knees tracking over your toes.
3. Kick Back: Push your hips back and jump your legs back into a high plank position. Imagine your body forming a straight line from head to heels.
4. Lower Chest: Lower your chest to the ground by bending your elbows and keeping them close to your body. This is a full push-up.
5. Jump Your Feet Forward: Explode upwards by pushing the ground with your hands and jump your feet forward close to your hands.
6. Broad Jump: Land softly with your knees slightly bent and immediately jump forward with both feet as far as you can. Aim for a controlled landing with your knees slightly bent.
7. Stand Up: Stand tall with your hips extended and core engaged, completing the burpee broad jump rep.

Tips for Optimal Hyrox Performance

• Focus on Form Before Distance: Maintaining proper form throughout the exercise is crucial to avoid injury. Prioritize quality jumps over maximizing distance, especially when starting.
• Maintain a Strong Core: A strong core is essential for stability throughout the movement. Engage your core throughout the entire exercise, keeping your back flat and hips neutral.
• Land Softly: Focus on landing softly on both feet during the broad jump portion to minimize impact on your knees and joints.
• Explode Off the Ground: Generate power by driving your feet into the ground during the push-up and the broad jump phases.
• Maintain a Steady Rhythm: Aim for a smooth and controlled flow throughout the exercise. Avoid pausing between movements to maximize calorie burn.

Programming Burpee Broad Jumps into Your Workouts

The burpee broad jump can be incorporated into your workouts in various ways, depending on your fitness goals (like training for Hyrox Manchester) and training style. Here are a few effective methods:

• For Time (AMRAP): Perform as many burpee broad jumps as possible (AMRAP) within a set time frame, such as 30 seconds or 1 minute. This is a great way to push your cardiovascular endurance and work capacity.
• For Rounds: Complete a set number of burpee broad jumps, followed by rest, and repeat for a designated number of rounds. This approach allows for more control over the intensity and volume of the exercise.
• EMOM (Every Minute on the Minute): Perform a specific number of burpee broad jumps at the beginning of each minute for a set duration. This is a time-efficient way to incorporate the exercise into your workout.
• Ladder Drills: Increase the number of burpee broad jumps progressively throughout the set (e.g., 5 reps, 10 reps, 15 reps), then decrease the number in a descending manner. This challenges both your strength and cardiovascular system.