Bear Crawl to Broad Jumps
A bodyweight movement used in 3 AMRAP workouts in the library.
How to do it
Drop into a bear crawl position (hips low). Move forward four paces. Plant the feet, stand rapidly, and execute a horizontal broad jump.
The coaching cue
"Stay in the tunnel during the crawl; explode out of it on the jump."
What changes inside an AMRAP
Use the momentum of standing up from the crawl to instantly launch into the broad jump. Do not stutter-step.
Common mistakes
- Letting the hips rise during the crawl until it becomes a walk on all fours.
- Standing up slowly between the crawl and the jump, which kills the momentum.
Workouts that use bear crawl to broad jumps
- Crimson Flow
10 minute AMRAP — 5 Bear Crawl to Broad Jumps, 10 T-Push-ups, 30 Butt Kicks
- Arterial Endurance
15 minute AMRAP — 8 Bear Crawl to Broad Jumps, 16 Plank Shoulder Taps, 40 Butt Kicks
- Endurance Protocol
15 minute AMRAP — 5 Bear Crawl to Broad Jumps, 15 Air Squats, 40 Double-Tap Jumps
Run one with your friends
Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.
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