Station 4 of 8 · 80 m · Updated for the 2026/27 season
Burpee Broad Jumps
Eighty meters of chest-to-ground burpees, each followed by a two-foot broad jump. It is the most hated station for a reason: it spikes heart rate higher than any other and comes right before the row.
No load — the standard is the movement: chest to ground, two-foot takeoff and landing, hands off the floor during the jump. The 2026/27 rulebook allows a staggered-toe start position.
Technique
- Step-down, step-up burpees at a metronome rhythm beat sprint-burpees over 80 m for almost everyone.
- Jump modestly — 1.2–1.5 m per jump. Maximum-distance jumps cost far more than they save.
- Exhale on the jump, inhale going down; losing breathing rhythm is losing the station.
- Pick a landmark every 10 m and count segments, not reps.
Common mistakes
- Max-effort jumps early, walking the final 30 m.
- No-rep risks: chest not touching, single-foot hops when tired.
- Redlining here and donating a minute to the row and run 5.
Race pacing
Treat it as steady-state work at RPE 7–8. Consistent 3-second reps finish 80 m in about 3 minutes — faster than a sprint-and-stall pattern.
How the program trains it
In the program: burpee broad jumps enter Week 2 Saturday sessions in short 8–10 m segments and build to race-length practice by the Week 9 half simulation.