STATION IMPROVEMENT
Fix Your Burpee Broad Jump
80m of burpee broad jumps is the longest station by time for most athletes. It combines power, cardio, and mental resilience — the station where races are won or lost.
Why Athletes Struggle with Burpee Broad Jump
This station is uniquely demanding because every rep has a chest-to-floor movement followed by an explosive jump. Athletes who go too hard early see their jump distance shrink, turning 25 reps into 35+.
Targeted Improvement Exercises
1
Burpee Broad Jump Sets5×20m, 90s rest
Practice maintaining jump distance under fatigue
2
Box Jumps4×10 at moderate height
Develops explosive hip extension for longer jumps
3
Broad Jumps (no burpee)4×10 standing
Focus on distance and landing stability
4
Burpees for Time3×30 seconds max effort
Builds burpee-specific cardio capacity
5
Squat Jumps3×15 bodyweight
Strengthens the legs for repeated takeoffs
Sample Training Week
MondayBurpee broad jump sets (5×20m) + box jumps
TuesdayEasy run + mobility
WednesdayRest
ThursdayBroad jumps + squat jumps + core work
FridayUpper body strength
SaturdayLong run or HYROX simulation
SundayRest
Race-Ready Benchmarks
Hit these times and you're ready for race day.
| Level | Target Time |
|---|---|
| Beginner | Under 8:00 |
| Intermediate | Under 6:00 |
| Advanced | Under 4:30 |
If You Only Have 20 Minutes
Short on time? This focused Burpee Broad Jump session hits the key movements in 20 min.
13 min easy jog warm-up
2EMOM for 12 min: 5 burpee broad jumps + 5 squat jumps
33 × 10 hip flexor marches
42 min cool-down stretch
4-Week Burpee Broad Jump Programme
Week 1: Assessment
Week 2: Build
Week 3: Overload
Week 4: Test