Burpee Broad Jump

The burpee broad jump replaces the vertical hop at the end of a burpee with a jump forward for distance, and that substitution changes what the exercise trains. A vertical jump is largely a test of how hard you can extend the hips; a broad jump adds a horizontal component, which asks for a different pattern of force production and a controlled landing that the vertical version never demands. Combined with a full push up on the floor, the repetition works the whole body and drives the heart rate up faster than almost anything else you can do without equipment. The landing is where the quality of the set lives. Absorb it with bent knees and hips rather than stiff legs, and reset your feet properly before the next repetition instead of rushing straight into it.