How to Improve Burpee Broad Jumps

Start with the current movement standard

Burpee Broad Jumps are station 4 in current Singles and cover 80 m, not 80 repetitions. Each repetition must meet the current standard for the burpee, chest contact, hand and foot placement, forward jump and landing; the athlete advances through the marked lane until the full distance is completed. No-reps and distance penalties add work. Doubles uses the same task distance with current partner-entry, work-sharing and changeover rules.

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

Jump distance and cadence are a trade-off

Longer jumps reduce the number of cycles but may cost more effort and produce less stable landings. Shorter jumps increase cycle count. There is no published cadence or jump length that is optimal for every body size, skill level and race goal, and a finish-time target does not yield a precise BBJ split. Test repeatable combinations while counting only valid distance and monitoring how technique changes across the set.

HYROX^® Singles Rulebook 2026/27 · Resistance-training specificity meta-analysis

Practise valid, repeatable movement

Use a stance and arm action that allow simultaneous controlled take-off and landing within the rule. Bring the feet forward only as far as mobility and control permit, then establish balance before the next repetition. Looking at a chosen point may help an individual organise movement, but no gaze direction is proven to save a fixed amount of time. Do not remove required chest contact or alter hand/foot positions merely to shorten the burpee.

HYROX^® Singles Rulebook 2026/27

Train the component capacities

Separate purposes in training. Low-volume broad jumps can practise take-off and landing; controlled burpees can practise floor transitions; squats and hinges can develop lower-body capacity; pushing and trunk work can support repeated floor contact; and low-intensity aerobic training can support recovery between efforts. These exercises do not reproduce the full station. Specific valid repetitions remain necessary because general strength or plyometrics do not guarantee race transfer.

ACSM 2026 resistance-training position stand · Plyometric-jump training umbrella review · Resistance-training specificity meta-analysis

Progress jump exposure conservatively

Increase one variable at a time: valid repetitions, total distance, jump demand, density or preceding work. Begin with a dose that leaves landings and floor transitions controlled, allow recovery, and reduce volume if pain or technique deterioration appears. Plyometric evidence supports potential performance benefits across varied programmes, but it does not establish an injury-proof protocol, a universal weekly increase or a required number of contacts for HYROX^®.

ACSM 2026 resistance-training position stand · Plyometric-jump training umbrella review

Add race fatigue only when ready

The station follows running, SkiErg, Sled Push and Sled Pull, so race execution occurs with accumulated work. That does not prove the Sled Pull uniquely determines BBJ performance. First make fresh repetitions consistent, then add a controlled run or selected prior work before a limited BBJ set. Frequent all-out simulations and mandatory twice-weekly pre-fatigue are not validated and may obscure whether jump mechanics remain sound.

HYROX^® Singles Rulebook 2026/27 · Brandt et al. 2025 HYROX^® simulation study

Use an eight-week block as an example

An eight-week block can move from technique and modest volume toward controlled pacing, then limited race-order practice and reduced fatigue before racing. The timing is an organisational example, not a biological law. Repeat a stage, extend the block or step back when recovery, pain or rep validity requires it. No programme can promise a particular jump distance, station split or competition result.

ACSM 2026 resistance-training position stand · Resistance-training specificity meta-analysis

Frequently Asked Questions

How long is the Burpee Broad Jump station?

It is 80 m in current Singles. The number of repetitions depends on the distance covered by valid jumps.

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

What is the best jump length?

There is no universal best length. Use the longest distance you can repeat with legal, controlled take-offs and landings at a sustainable effort.

HYROX^® Singles Rulebook 2026/27 · Resistance-training specificity meta-analysis

What cadence should I target?

Test cadence together with valid distance and recovery. Published evidence does not support goal-time-specific universal ranges.

HYROX^® Singles Rulebook 2026/27 · Resistance-training specificity meta-analysis

Should I practise after the Sled Pull?

Sometimes, after fresh technique is stable. The exact amount and frequency of pre-fatigue work should be individualized.

HYROX^® Singles Rulebook 2026/27 · Resistance-training specificity meta-analysis

How often should I train broad jumps?

There is no universal HYROX^® frequency. Fit a tolerable dose into the full programme and allow recovery from impact.

Plyometric-jump training umbrella review · ACSM 2026 resistance-training position stand

How do Doubles change the station?

Partners enter together and share the 80 m work under the current changeover rules. Verify the current Doubles rulebook.

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

Marketing text preserved unchanged

Repz recent seasons of race data shows the Burpee Broad Jump is the highest variance station in HYROX^®. Elite athletes complete the 80 meters in under five minutes. Recreational athletes in the same race often take nine to eleven minutes for the identical station. That is not a small gap: it is more than two times longer for the same 80 meters.

For a complete breakdown of the movement itself (the five phases of a legal rep, the common errors, and race-day rules), the HYROX^® Burpee Broad Jump guide is the best starting point before layering specific improvement work on top.

Repz data shows the single most costly pattern at this station is mid-station deceleration: athletes who go hard in the first 20–25 meters and are forced to stop or significantly slow down around the 50-meter mark. A forced stop of 8–15 seconds mid-station costs more time than the fast start ever saved. This pattern is common, and almost entirely avoidable with deliberate pacing from rep one.

The BBJ pacing guide covers the full pacing framework including split targets and common errors in detail.

For athletes building technique from scratch, the BBJ technique guide provides a complete breakdown of each phase with specific cues for each common error.

See the HYROX^® training zones guide for how to manage effort distribution across stations and why heart rate control in the sled stations directly affects BBJ performance downstream.

For athletes who want a more complete HYROX^®-wide periodization context, the HYROX^® training plan guide shows how to integrate BBJ improvement blocks into a 12-week competition preparation cycle. The BBJ training plan guide provides a parallel detailed structure specifically for athletes targeting significant station time improvements over a longer block.

For athletes targeting specific BBJ exercises that build the underlying physical qualities without requiring a full BBJ session, the exercises for BBJ guide covers the supporting strength and plyometric work in detail.

Station 4 sits at roughly the midpoint of the race, after the three most posterior-chain intensive stations (Sled Push, Sled Pull) and before the upper-body stations (Rowing, Farmers Carry). A well-paced BBJ that finishes with your heart rate at Zone 3–4 (elevated but controlled) puts you in the best possible state for the Rowing that follows. Athletes who blow up the BBJ arrive at the Rower with elevated heart rate, depleted legs, and a push-up-fatigued upper body. The HYROX^® workout guide covers full race pacing strategy across all eight stations and explains why mid-race station decisions disproportionately affect the final three stations.