HYROX Burpee Broad Jumps Guide

Burpee Broad Jumps (BBJ) is the fourth station in a HYROX event.  You need to complete 80meters of BBJs in total during the race.

By the time you start these, you will have already run 4km and have completed 3 functional stations (SkiErg, sled push, sled pull). Following the BBJs, you have rowing, farmers carries, sandbag lunges and the wall balls station left to complete, with a 1km run in between each station.

Below is a video (from HYROX) outlining the burpee broad jumps and some training tips…

HYROX Burpee Broad Jump Standards

You must start the BBJ station in the upright position with your hands placed near your feet – hands must be behind the line.

Feet must be parallel on take off and landing – no staggered take offs.

During each BBJ your chest must touch the ground in the lower position.

When standing back up, the feet cannot pass the previous position of where your hands were placed. You may step back up, or leap back up with both feet at the same time (most, not all, athletes tend to prefer to step up).

You may not take any steps forward between reps.

When placing your hands on the floor, they must be placed no more than 1 foot length in front of your feet.

Any violations will lead to a warning. 2 warnings lead to a 5m distance penalty.  For more information on the rules and movement standards, please familiarise yourself with rulebook for your event.

HYROX Burpee Broad Jump Standards

In the below video, Rox Lyfe coach Paul Gillingham looks at 2 different techniques for the Burpee Broad Jump movement…

HYROX Burpee Broad Jump Tips

Burpee Broad Jumps are an all over body workout, and differs from a traditional burpee as you need to jump forwards with each rep.  For most people, they can be very tough and hike up your heart rate, especially if you don’t pace them appropriately. 

You want to ideally, if possible, aim for solid consistent pacing throughout the station (as opposed to going really fast for a while, then having to take long breaks while you catch your breath). To help do this, most people benefit from not taking excessively long jumps with each rep; that might seem like the way to get the distance covered as quickly as possible, but it can be very taxing on your legs and heart.

If you do need to rest while performing the exercise I personally prefer to rest lying on the floor, as opposed to in a standing up position.  There will be an element of personal preference with that (so test both options out yourself) but I feel that my heart rate lowers more quickly if Im lying down than when standing up.

Most people will tend to prefer to step up from the bottom of the burpee, one leg at a time, as opposed to jumping up with both legs together.  The latter approach would be quicker if you were able to do it consistently for the full 80 meters, but it does tend to hike your heart rate up a lot more and most of the top athletes will use the step up method. 

If you need any help with training for your next race, check out our personalised coaching options, or our Individual or Doubles 12 week training plan.