Burpee Broad Jump Workout: 4-Week Progression

Current race standard

In current HYROX^® Singles, 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; the nipple line must clearly contact the ground. For later burpees, the hands may be no more than 30 cm in front of the toes. The feet may not pass the fingertips when rising. Both feet take off and land simultaneously, with no more than 5 cm fore-aft difference, and no extra step or shuffle is allowed. Both feet must fully cross the final line.

HYROX^® Singles Rulebook 2026/27

What training can and cannot establish

Plyometric training can improve some jump outcomes at group level, but studies do not validate a particular four-week HYROX^® programme, fixed jump length, cadence, set count or time saving. A small repeated-standing-jump experiment shows that fatigue can change performance, but it does not define the breakdown point or ideal dose for an 80 m BBJ station. Race practice must therefore be adjusted rather than presented as a guarantee.

Moran et al. horizontal versus vertical plyometric training meta-analysis · Mourot et al. repeated standing-long-jump fatigue study

Four-stage practice framework

Stage 1: learn every legal position slowly and practise individual repetitions. Stage 2: connect short, controlled sequences while preserving the hand, chest, take-off and landing rules. Stage 3: add total distance or pace gradually, one variable at a time. Stage 4: when appropriate, rehearse a longer sequence after running to observe race-context technique and pacing. These are stages, not mandatory calendar weeks; progression depends on stable execution and recovery.

HYROX^® Singles Rulebook 2026/27 · ACSM 2026 resistance-training position stand

Monitoring and safety

Record valid distance, repetitions, time, perceived effort and any rule errors under comparable conditions. Stop a set when repeated invalid positions appear, or for pain, dizziness or unusual symptoms. Allow space for forward travel and other users. Total jumping, running and resistance load across the week matters; no source reviewed establishes a universal two-session schedule, 48-hour rule or compulsory full-distance simulation.

Mourot et al. repeated standing-long-jump fatigue study · ACSM 2026 resistance-training position stand

Frequently Asked Questions

How long should each stage last?

No fixed week is validated. Progress when the current task is repeatable with valid technique and appropriate recovery.

ACSM 2026 resistance-training position stand · Mourot et al. repeated standing-long-jump fatigue study

How far should each jump be?

The rulebook sets no ideal jump length. Choose a repeatable distance that preserves simultaneous take-off and landing and the other standards.

HYROX^® Singles Rulebook 2026/27

Should every workout cover 80 m?

No. Short sections can train positions and transitions. Full-distance rehearsal is optional and should fit the athlete’s programme.

ACSM 2026 resistance-training position stand · Mourot et al. repeated standing-long-jump fatigue study

Does this plan guarantee faster race performance?

No. It provides a structured practice framework; performance also depends on running, prior stations, pacing, course conditions and the athlete.

ACSM 2026 resistance-training position stand · Mourot et al. repeated standing-long-jump fatigue study