Broad Jumps

How to do it

Stand with feet shoulder-width. Hinge at the hips, throw the arms forward, and jump horizontally as far as possible. Land in a partial squat.

The coaching cue

"Extend the hips fully in the air." The power comes from the glutes firing, not just the quads.

What changes inside an AMRAP

For an AMRAP, do not aim for maximum distance on every jump. Aim for a consistent, sustainable 4-5 foot bound that allows for rapid turnarounds.

Common mistakes

• Landing stiff-legged rather than sinking into a partial squat.
• Cutting the arm swing short, which costs distance for no saved effort.
• Setting up for the next rep before regaining balance from the last landing.

Workouts that use broad jumps

• Whiplash

  5 minute AMRAP — 8 Broad Jumps (Turn and repeat), 12 Standard Push-ups

• Reverse Flow

  5 minute AMRAP — 8 Broad Jumps (Turn and repeat), 10 W-Press Ups

• Pressure Cooker

  10 minute AMRAP — 8 Broad Jumps, 10 Wide Push-ups, 20 Skater Jumps (Total)

• Shock Front

  15 minute AMRAP — 12 Combat Sprawls, 10 Diamond Push-ups, 12 W-Press Ups, 8 Broad Jumps

• The Boomerang

  5 minute AMRAP — 5 Broad Jumps (With backpedal return), 20 High Knees

• The Undertow

  15 minute AMRAP — 10 Burpees, 10 Broad Jumps, 12 Hand-Release Push-Ups

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.