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
- 1
Drop to the floor
Hands down, kick legs back, chest touches the floor. In Hyrox, chest contact is required, no half-burpees.
- 2
Jump feet forward
Pull your feet into a deep squat position, hands free, ready to extend. Don't waste time standing fully upright.
- 3
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.
- 4
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.
Pro 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 |
Prepping for a race? Follow our complete Hyrox training plan to structure your weeks all the way to race day.
Variations and 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 |
Burpee Broad Jumps FAQ
Why is this station so brutal?
Because it pairs maximum-effort plyometrics (the jump) with high-rep conditioning (the burpee), and your heart rate is already redlined from prior stations. Most beginners lose 1-2 minutes here vs their target.
How long jumps should I aim for?
Aim for 1 m per rep at race pace, that's the average for sub-1h30 finishers. Top 10% athletes hit 1.3-1.5 m per rep and finish 80 m in 55-65 reps.
What pre-station drill helps the most?
5 minutes of EMOM burpees (5-8 reps/min) before a 400 m run. Trains the exact metabolic state of arriving at station 4 with a wrecked heart rate.
