Burpee Broad Jump
The burpee broad jump is the 3rd workout station in every HYROX race. Athletes must cover 80 metres using a continuous burpee-to-broad-jump movement — a full chest-to-floor burpee followed by a standing broad jump forward.
Definition
The burpee broad jump is the 3rd workout station in every HYROX® race. After the third 1 km run, athletes enter the Roxzone and must cover 80 metres using a continuous burpee-to-broad-jump movement. Each rep consists of a full burpee (chest to floor) followed immediately by a standing broad jump forward. The distance is measured from the start line, and athletes repeat the cycle until they cross the 80 m mark.
This is the first purely bodyweight station in the race and one of the most metabolically demanding. It combines explosive lower-body power with full-body muscular endurance and taxes the cardiovascular system heavily. Pacing discipline at this station is critical - going out too fast is a common race-day mistake.
Technique & Form
Begin each rep standing with feet roughly hip-width apart. Drop into the burpee by placing hands on the floor and kicking both feet back into a plank position. Lower your chest to the ground, then push up explosively. Jump or step your feet forward to a squat stance, then immediately launch into a broad jump by swinging your arms and driving through your hips.
Land softly with knees bent, absorb the impact, and immediately transition into the next burpee. Aim for a smooth, cyclical rhythm rather than maximum distance on each jump.
Breathing: Inhale as you lower to the floor, exhale sharply on the push-up, and exhale again on the broad jump take-off.
Common mistakes:
- Jumping for maximum distance on each rep, which spikes heart rate and forces longer recovery between reps
- Pausing between the burpee and the jump - the transition should be seamless
- Arching the lower back during the push-up phase instead of maintaining a rigid plank
- Landing with straight legs, which increases impact stress on the knees
Muscles Worked
Primary:
- Quadriceps
- Glutes
- Hip flexors
- Chest (pectorals)
Secondary:
- Hamstrings
- Calves
- Triceps
- Anterior deltoids
- Core (rectus abdominis, obliques)
- Erector spinae
Competition Standards
| Division | Distance | Equipment |
|---|---|---|
| Open Men | 80 m | Bodyweight |
| Open Women | 80 m | Bodyweight |
| Pro Men | 80 m | Bodyweight |
| Pro Women | 80 m | Bodyweight |
All divisions cover the same 80 m distance. There is no weight variation - this station is purely bodyweight.
Training Tips
Practise the full burpee broad jump movement in training at least once per week. Perform 4-6 sets of 40 m (roughly 20-25 reps per set) with 90-second rest intervals. Focus on maintaining a consistent jump distance of approximately 1.2-1.5 m per rep rather than maximal effort.
Supplement with standalone burpees for conditioning (3 x 20 reps) and box jumps for explosive hip extension (4 x 8 reps). These build the specific fitness and power this station demands.
Our athletes find that the biggest performance gain comes from pacing practice: perform the full 80 m in training and record your time at different rep cadences to find the sustainable sweet spot.
Recommended weekly frequency: 1 full-distance session, 1-2 supplementary plyometric or burpee conditioning sessions.
Exercise Alternatives
- Primary: Burpee Broad Jump
- Burpees - develops the conditioning base without the jumping component
- Box Jumps - trains explosive hip extension and landing mechanics
HYROX® Race Impact
The burpee broad jump is one of the highest heart-rate stations in the race. Based on our race data, average heart rates during this station frequently exceed 90 % of maximum, making the subsequent run segment one of the hardest to recover on. Athletes who over-pace here often lose 2-3 minutes across the remaining stations.
Because every athlete covers the same 80 m distance regardless of division, this station is a pure fitness equaliser. Taller athletes with longer jump distances have a structural advantage - they complete fewer total reps. Shorter athletes should focus on rep cadence rather than trying to match the jump distance of taller competitors.
A competitive Open Men's time is 3:30-5:00. For Open Women, 4:00-6:00 is a strong target.
FAQ
How many burpee broad jumps do you do in HYROX®? The total rep count depends on your jump distance. At an average of 1.3 m per jump, you would perform approximately 61-62 reps to cover 80 m. Taller athletes may need as few as 50 reps.
What is the best pacing strategy for HYROX® burpee broad jumps? Aim for a consistent, moderate jump distance (1.2-1.5 m) with no rest between reps. Starting conservatively and maintaining rhythm beats going all-out for the first 30 m and stalling.
Do burpee broad jumps have to be chest-to-floor? Yes. In HYROX® competition, the burpee must include full chest contact with the ground. A no-rep call from a judge means you must repeat that rep.
Dial in your burpee broad jump pacing with ROXBASE - log your 80 m times, track station splits, and follow structured HYROX® training plans designed to build the endurance this station demands.
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