MOVEMENT GUIDE / CLEAR NONSLIP LANE
Burpee broad jump
Lower with control, bring chest to the floor, rise and jump forward with a stable two-foot landing.
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Illustrative training-context photo. Follow the written movement instructions and seek individual guidance for injury rehabilitation.
Target muscles
Whole-body endurance and landing control
Setup
Mark a short clear lane; begin with separate burpees and small jumps.
How to do it
Lower with control, bring chest to the floor, rise and jump forward with a stable two-foot landing. Ease down for about five minutes. Record duration and effort; increase one variable at a time and allow recovery between hard sessions.
Why use it?
Develop repeatable movement for hybrid fitness racing. Start with technique before race-distance volume.
Common mistake
Chasing distance when landing control deteriorates.
Try an easier or different option
Step-back burpees without jumps reduce impact; they do not meet the full race station requirement.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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