Table of Contents
The broad Jump burpee is a dynamic and multifaceted exercise that combines the explosive movement of a broad jump with the traditional burpee. This combination not only rapidly ramps up the heart rate to quickly reach the target rate for fat burn but also enhances strength and agility.
Originating from traditional bodyweight movements in fitness training, the broad jump burpee has gained significant traction among fitness enthusiasts and athletes alike.
This is so, especially within high-intensity training programs like the Hyrox events. It’s been gaining popularity with even young Chief executives, as published in the Gale Academic OneFile (GAO).1 As a high-intensity interval training, this popularity can be attributed to its effectiveness in overall conditioning, enabling practitioners to achieve fitness levels and obvious health benefits as documented in the National Library of Medicine (NLM).2
Previously, we covered similar exercises like the burpee pull-up and navy seal burpee. Here, we’ll take a look at the broad jump burpee but from a broader perspective with an associated drill called the Hyrox broad jump burpee.
Burpee broad jump technique.
The broad jump burpee is a dynamic and effective exercise that combines most of the movements in a traditional burpee with a broad jump. It targets multiple muscle groups including the quads, hamstrings, glutes, core, and shoulders thereby making a comprehensive full-body workout.
You start in a standing position, then you squat down. Place your hands on the ground, leap backward with your legs into a plank position, and perform a push-up. Then, leap forward to get back into a squat. From this point you get your hands off the ground into a standing position with knees still bent you prepare for the broad jump by hinging at your hips.
To take the jump as effectively as you can, you’ll need to swing your arms backward. With knees still slightly bent, propel yourself forward by taking a jump. It is critical to focus on jumping a distance that is manageable yet challenging. Ideally, aim to jump a distance exceeding 2 meters.
Common mistakes made during a broad jump burpee include improper foot placement and not fully engaging the core which can affect distance and power. By honing your broad jump burpee technique you will effectively utilize the broad jump burpee to build strength and endurance throughout your workout sessions.
Keep in touch by signing up for our newsletter:
Hyrox burpee broad jump.
The broad jump burpee is an integral component of endurance events like hyrox which challenges competitors through a series of functional movements, endurance, and strength.
In a hyrox race, you must navigate a course composed of various exercises and the broad jump burpee is the 4th station in the event. This exercise which incorporates both cardiovascular and muscular endurance is strategically placed within the race to push you to your limits.
The distance covered during each broad jump can significantly influence overall race time, emphasizing the importance of speed and efficiency in executing this movement. Given that the broad jump must be executed multiple times during the race, you must develop a robust training plan that focuses on this exercise to ensure you can maintain proper form and maximize your performance.
Practicing the movement in intervals can encourage you to fine-tune your technique, and your ability to transition quickly between the burpee, and jump. Additionally, tracking distance in meters while training can provide useful metrics for assessing improvement. Consistent focus on refining skills related to the Burpee broad jump will ultimately contribute to success in the overall Hyrox event.
Hyrox burpee broad jump distance.
Athletes participating in Hyrox events must adhere to specific distance requirements for the broad jump segment of the burpee. The total distance set for the burpee broad jump part of the event is 80 meters. Typically, competitors are expected to achieve leaps of at least 2 meters.
To optimize performance and effectively cover maximum distances during each jump, you should focus on some essential factors. The starting position is crucial, ensure that:
- Your feet are shoulder-width apart,
- Your knees are slightly bent,
- Your arms are thrust backward. and
- Your arms swing forwards as you jump, to increase the momentum and distance covered.
The above pre-jump starting position can help generate more power just as swinging your arms forward adds to momentum. This coordination between your upper and lower body significantly enhances the distance achieved per leap.
Ultimately, mastering the broad jump burpee is not just about physical strength, it also requires strategic planning and measurements. By focusing on the distance aspect specific to Hyrox competitions, you can develop a well-rounded and effective training approach that prepares you to excel on race day.
How many burpee broad jumps in 80 meters?
To determine how many burpee jumps you can complete over a distance of 80 meters, you’ll need to consider your average jump distance and pacing strategies. Firstly, assessing the average jump distance is essential, on average a well-executed broad jump burpee can cover approximately 2 to 3 meters per jump.
The distance covered depends on an individual’s strength, technique, and overall fitness level. An athlete who can jump a distance of 2.5 meters should be able to complete around 32 burpee broad jumps in 80 meters whereas one who jumps 2 meters will complete 40 broad jump burpees within the same distance.
Jump distances vary significantly among individuals, thereby influencing the total number of repetitions performed. Pacing strategies significantly impact performance in endurance-based activities, including broad jump burpees. You should find a rhythm that balances explosive power with sustained energy.
It is advisable to start with a moderate pace to prevent premature fatigue. This allows for efficient repetitions over the full 80-meter distance. Moreover, integrating rest intervals can enhance endurance thereby improving overall performance. Developing stronger leg muscles, core stability, and cardiovascular capacity can contribute significantly to maximizing performance in any fitness event.
Burpee broad jump alternative.
If you are looking to diversify your workout routine while still focusing on functional movements similar to the broad jump burpee, there are a couple of effective alternatives to consider. These variations can help target similar muscle groups in the same way as the broad jump burpee and enhance your overall fitness without compromising on the intensity and benefits.
All the alternatives are the conventional burpee and all its variations that include elements of a jump. Some of them are as follows:
- Conventional burpee: This is the main burpee from which other variations are derived. You jump upwards at the jump phase rather than forward as you would’ve done in a broad jump burpee.
- Pull-up burpee: This combines the conventional burpee with a pull-up. As you jump upwards during the jump phase, you grab a pull-up bar overhead to initiate the pull-up phase.
- Box jump burpee: Here, you jump over on a box at the jump phase of the traditional burpee.
- Jump over burpee: Rather than jump on a box, you jump over an obstacle which may be a box.
- Tuck jump burpee: It involves bending your knees and pulling them toward your chest during the jump phase of the conventional burpee
Finally, broad jump burpees which require you to jump forwards rather than upwards, in a burpee exercise, can be a fantastic addition to your workout. As you explore the alternatives, remember you should focus on maintaining dynamic movement and muscle engagement.
References.
- Jacobs, Emma. “Professionals find their competitive streak in group fitness challenges. Such events are gaining popularity with young chief executives keen to craft a cleaner image,.” Financial Times, 12 Feb. 2024, p. 18. Gale Academic OneFile, link.gale.com/apps/doc/A782102371/AONE?u=anon~110a3e4a&sid=googleScholar&xid=0da10591. Accessed 14 Dec. 2024. ↩︎
- Ito S. High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol. World J Cardiol. 2019 Jul 26;11(7):171-188. doi: 10.4330/wjc.v11.i7.171. PMID: 31565193; PMCID: PMC6763680. ↩︎
