Burpee Broad Jump Muscles Worked: Full Breakdown

Current race standard

The Burpee Broad Jump is the fourth workout station in current Singles and covers 80 m. The first burpee starts at the marked line with the prescribed hand position and chest on the ground. During the sequence, the chest must clearly contact the floor. Athletes may jump or step out of the burpee, but the feet may not pass the fingertips; hands for later burpees must be placed no more than 30 cm in front of the toes and cannot then move forward. Broad jumps use parallel feet at takeoff and landing, without extra forward steps or shuffles. Jump length is the athlete’s choice, and both feet must fully cross the finish line.

HYROX^® Singles Rulebook 2026/27

Technique without invented rules

Place the hands and feet within the rule limits, lower until the required chest contact is clear, return the feet under control, then jump forward from parallel feet and land on parallel feet. The rulebook does not require a push-up, locked knees, full upright hip extension, a narrow grip, one-motion foot snap, a 35–45-degree launch angle or a two-second reset. An arm swing may help standing-long-jump performance, but the frequently quoted centimetre gain does not come from HYROX^® trials and should not be guaranteed. Practise a repeatable legal pattern rather than chasing a universal form cue.

HYROX^® Singles Rulebook 2026/27 · Ashby and He standing-long-jump arm-motion study

Pacing

The station has a distance, not a fixed repetition count. Longer jumps can reduce repetitions but may cost more effort or produce less stable landings; shorter jumps may be easier to repeat. Use practice over measured distance to choose a sustainable rhythm. No reliable HYROX^® dataset here validates 1.8–2.0 m targets, 40–55 repetitions, fixed seconds per repetition, an 85% start, or claims that one pacing pattern saves a specific amount on the next run.

HYROX^® Singles Rulebook 2026/27

Training and progression

Learn the legal sequence at low fatigue before increasing speed, distance or mixed run-station work. Burpee practice, horizontal jumps, general lower-body strength and plyometrics can train parts of the task. Meta-analysis supports plyometrics for jump, sprint and lower-body-strength outcomes in healthy adults, but it does not identify hip thrusts and box jumps as the two best BBJ exercises or prove transfer to station time. Select volume and frequency from experience, impact tolerance and the rest of the programme; no evidence requires two weekly BBJ sessions, 3 × 30 repetitions or a full-distance simulation every week.

Oxfeldt et al. plyometric-training meta-analysis

Fatigue and safety

Fatigue can alter jump and landing mechanics, although findings differ between tasks and people. Reduce distance, speed or contacts if landings become uncontrolled. Use a clear, non-slip area with enough forward and side clearance, and stop for sharp pain, dizziness, chest pain or movement you cannot control. Build impact exposure gradually. Existing pain, recent injury or recurrent symptoms may require assessment and an individual regression rather than forcing the full movement.

Vermeulen et al. fatigue and landing systematic review · Baus et al. jump-and-landing biomechanics review

FAQ

What is the current Singles station?

It is the fourth station and covers 80 m. Each repetition combines a floor-contact burpee with a forward broad jump under the current hand, foot, takeoff and landing rules.

HYROX^® Singles Rulebook 2026/27

Is full hip extension required before jumping?

No explicit full-upright lockout appears in the current standard. Follow the actual hand, chest, foot and line rules rather than adding an invented lockout requirement.

HYROX^® Singles Rulebook 2026/27

How far should each jump be?

There is no required jump length. Choose a distance you can repeat legally and safely over the whole station.

HYROX^® Singles Rulebook 2026/27

How many repetitions will 80 m take?

The rulebook sets distance, not repetitions. The count depends on jump length and how the course is marked, so universal rep bands are not reliable.

HYROX^® Singles Rulebook 2026/27

How should I pace the station?

Use measured practice to find a sustainable rhythm that preserves legal reps and controlled landings. No fixed percentage or seconds-per-rep plan is proven best for everyone.

HYROX^® Singles Rulebook 2026/27

Which muscles work?

The task combines upper-body support and floor transfer with trunk control and lower-body jumping and landing. Exact contribution changes with technique and fatigue; it is not meaningful to call one muscle the sole driver.

Baus et al. jump-and-landing biomechanics review

How often should I train it?

Frequency depends on skill, impact tolerance, total jump and running load, recovery and symptoms. Progress from technique to volume rather than adopting a universal twice-weekly plan.

Oxfeldt et al. plyometric-training meta-analysis

Can I use a lower-impact regression?

Yes in training. Step-outs, reduced jump distance or separated burpee and jump drills can reduce complexity or impact, but race execution must meet your division’s current rules.

HYROX^® Singles Rulebook 2026/27 · Vermeulen et al. fatigue and landing systematic review

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