PlyoIntermediate

Burpee Broad Jumps

A burpee followed by a forward broad jump, repeated for distance. The fourth Hyrox station and the one where most beginners blow up.

GIF · Demo Burpee Broad Jumps

What is the burpee broad jumps?

Burpee broad jumps combine a full burpee (chest-to-floor, jump up) with a maximum-distance broad jump forward. In Hyrox it's the fourth station: 80 m of repeated burpee + jump, after three prior stations and 4 km of running. It's a pure conditioning test, you can't muscle through it.

How to do the burpee broad jumps

Drop to the floor

Hands down, kick legs back, chest touches the floor. In Hyrox, chest contact is required, no half-burpees.

Jump feet forward

Pull your feet into a deep squat position, hands free, ready to extend. Don't waste time standing fully upright.

Broad jump forward

Swing your arms, drive your hips through, jump as far as you can with two-foot takeoff and landing. In Hyrox, gain ~1 m per rep on average.

Land, drop, repeat

Land soft on bent knees, immediately drop back to the floor for the next burpee. The transition is where time is won or lost.

Coach tip

Slow is smooth, smooth is fast. A steady rhythm at 80% effort beats a fast start that collapses at meter 40. Aim for a consistent ~3-4 second cycle from chest-to-floor to landing.

Common mistakes

Short jumps to save energy. Backfires, you do more burpees. Trade jump distance for one fewer burpee every time. Long jumps win on net energy.
Sprint pace at the start. You'll go anaerobic by meter 20 and walk the last 40 m. Hold a sustainable pace from rep one.
No-rep chest touch. Skipping the floor contact gets your rep waved off. Train every rep to full standard, the judge will not negotiate.
Standing up between burpee and jump. Wasted time. Stay low through the squat-to-jump transition, your hips never reach full extension before takeoff.

Hyrox standards

Official Hyrox standards by division. Always confirm the current weights on the official Hyrox site before a race.

Division	Distance	Men	Women
All divisions	80 m	Same for all	Same for all

Variations & progressions

Easier

Burpee step-back + small jump

Step your legs back instead of kicking, then a controlled forward broad jump (~50 cm). Builds the pattern without the cardio shock.

Harder

Burpee + long jump combo

Maximize each broad jump (target 1.5 m+) to clear 80 m in 30-40 reps. Top athletes go even further.

No space?

Burpees + box jumps

Pair burpee + box jump on a 60 cm box. Same fatigue profile, fits a 2×2 m floor.

How to program it

Three protocols by goal. Pick one per cycle and aim for progression on load or distance.

Goal	Sets × Distance	Load	Rest
Technique	5 × 20 m	Bodyweight	Full
Capacity	3 × 40 m	Bodyweight	90 s
Race simulation	1 × 80 m after 1 km run	Bodyweight	Continuous

Log every rep

Add the burpee broad jumps to your ZON program

Track load, distance and progression in one timeline.

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