how to do a burpee broad jump

BBJ for Beginners: Build Up

A beginner’s Burpee Broad Jump guide based on the current HYROX movement standard, with practice choices separated from unsupported performance guarantees.

RepzHYROX Training Engine

·March 26, 2026·Updated September 19, 2026·2 min read

Ink illustration: Athlete during a standing broad jump

Current race standard

In HYROX^® Singles 2026/27, Burpee Broad Jumps are station four and cover 80 m. Each section starts with both hands behind the line and the chest on the floor. On subsequent burpees, place the hands no more than 30 cm in front of the toes. Both feet take off and land simultaneously, with at most 5 cm of fore-aft offset. No steps are allowed between repetitions, and both feet must cross the finish line completely.

HYROX^® Singles Rulebook 2026/27

Learning the movement

Learn the rule-defined positions before adding speed or distance. A beginner can practise the floor phase, standing transition and two-foot take-off and landing separately, then combine them over short clear sections. The rulebook does not require a push-up style, maximal jump, fixed stance width, particular breathing pattern or uninterrupted cadence beyond its explicit standards. Coaching cues should be adapted to the athlete rather than treated as race rules.

HYROX^® Singles Rulebook 2026/27

Building practice

Plyometric reviews show that jump training can improve several performance outcomes, while effects depend on population, programme and tested task. Direction-specific reviews do not establish an eight-week BBJ programme, race-ready threshold, ideal jump length or a universal number of weekly sessions. Increase exposure only when the athlete can control the movement and recover within the wider programme. Sets, distance, pace and rest are planning variables, not verified beginner benchmarks.

Ramírez-Campillo et al. · plyometric-training umbrella review · Zabaloy et al. · force-vector training systematic review and meta-analysis · ACSM · 2026 resistance-training position stand

Race context

Station four follows the fourth 1 km run and precedes run five and the 1,000 m Row. The rules do not provide a typical beginner station time, repetition count or mandated pacing strategy. In Doubles, the team completes the same 80 m station and may share repetitions under specific changeover rules; each partner is not assigned 40 m. Training observations or Repz race-data claims in the original article were not accompanied by an auditable source and are not retained as facts.

HYROX^® Singles Rulebook 2026/27 · HYROX^® Doubles Rulebook 2026/27

Frequently Asked Questions

How should a beginner start?

First learn the official positions and transitions at low speed in a clear space. Combine short controlled bouts before adding distance or pace.

HYROX^® Singles Rulebook 2026/27

How far should each jump be?

The rulebook specifies valid take-off, landing and line crossing, not an ideal jump length. Use a controllable distance that preserves the required positions.

HYROX^® Singles Rulebook 2026/27