80m Burpee Broad Jumps

The 80-meter burpee broad jump is a bodyweight conditioning drill where you cover 80 meters by doing a burpee, then jumping forward after each rep. It trains your quadriceps, glutes, chest, shoulders, core, and calves while building stamina and power.

Start standing tall with your feet about shoulder-width apart and your arms at your sides. When you drop down, place your hands flat on the floor in front of your feet so your wrists end up under your shoulders. Use a flat, forgiving surface because this drill puts a lot of impact through your wrists and knees.

Drop your hands to the floor, kick your feet back into a plank, and lower your chest all the way to the floor. Push back up to the top of the plank, jump your feet back up to your hands, then immediately spring forward as far as you can in one bound. Land softly with your knees slightly bent, reset quickly, and repeat until you have covered the full 80 meters.

Breathe out as you push up and jump forward, then inhale as you set up for the next rep. Find a steady rhythm so you do not gas out early. To make it easier, take shorter jumps or break the 80 meters into shorter chunks with brief rests. To make it harder, aim for longer jumps and keep rest to a minimum.

Fault: Landing stiff-legged and pounding the heels into the ground. Fix: Land softly on the balls of your feet with your knees slightly bent, absorbing the impact before starting the next burpee.

Fault: Jumping straight up instead of traveling forward. Fix: Aim every jump forward for distance, not height, so each rep actually moves you down the course.

Fault: Dropping the hips or skipping the chest-to-floor part of the burpee. Fix: Keep your core tight in the plank and touch your chest to the floor on every rep before pushing back up.

Fault: Holding your breath and burning out too fast. Fix: Exhale as you press up and jump, inhale as you set up, and keep that breathing rhythm steady from start to finish.