HYROX Burpee Broad Jumps Guide

If there’s one station that can break rhythm and spike your heart rate in HYROX, it’s the burpee broad jumps.

Station four comes immediately after the sled push and sled pull, which means your legs are already under fatigue before you even hit the floor for the first rep. Done well, this station can be a chance to gain time. Done badly, it can turn the rest of your race into survival mode.

For many athletes, the difference between a good HYROX time and a frustrating one comes down to how efficiently they move through the 80m of burpee broad jumps.

At Rox Lyfe we’ve helped thousands of HYROX athletes nail this station. In this guide, we’ll break down the HYROX burpee broad jump standards, technique, pacing strategy, common mistakes, and the best ways to train this station.

What are the Burpee Broad Jumps in HYROX

The burpee broad jumps are the fourth station in HYROX, coming after the fourth 1km run.

You must complete 80 metres of continuous burpee broad jumps before moving on to the rower.

Each rep combines:

a chest-to-floor burpee
standing back up
an explosive jump forward
immediate reset into the next rep

Unlike normal burpees, the goal is not vertical movement.

The aim is to travel forward as efficiently as possible.

For most athletes, this works out at roughly 40 to 60 reps, depending on jump length.

Below is a video, from HYROX, on the movement…

HYROX Burpee Broad Jump Standards

You must start the BBJ station from the bottom position, chest to floor, with your hands behind the line.

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).

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.

You may not take any steps forward between reps.

When placing your hands on the floor, they must be placed no more than 30cm in front of your feet.

Any violations will lead to a warning. 2 warnings lead to a 15 second time penalty. For more information on the rules and movement standards, please familiarise yourself with rulebook for your event.

HYROX Burpee Broad Jump Technique

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 spike 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 I’m 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. You can even come up on to your knee first, rather than immediately step to your foot. That can save even more energy.

Quick Technique Tips

Step vs jump up → Stepping up is more efficient for most people over 80 m. Jumping both feet up is quicker but taxes your cardio more.
Jump length → Aim for consistent, controlled jumps rather than massive leaps. Huge jumps early often lead to gassing out later.
Arm drive → Use your arms aggressively on the broad jump — they add serious distance without extra leg fatigue.
Land softly → Absorb the landing with bent knees to protect joints and use the stretch reflex for the next rep.
Stay low → Minimise standing tall between reps. Many athletes keep a slight forward lean the entire time.
Breathing → Exhale on the jump. Quick breath in on the way down. Don’t hold your breath.

Common Mistakes That Get No-Reps or Penalties

Hands too far in front (>30 cm) → the judges are hot on this.
Feet passing hands on the stand-up → classic no-rep.
Staggered feet on takeoff/landing.
Taking extra steps or shuffling forward between jumps.
Chest not fully touching the floor (partial reps).
Single-foot or hopping movements.

Two warnings = penalty. Practise under fatigue so race-day form holds up.

Training Drills to Improve Your Burpee Broad Jumps

Incorporate these into your HYROX sessions:

Technique ladders — 10 m, 20 m, 30 m focusing only on perfect form.
EMOMs — Every minute on the minute: 8–10 reps + short rest.
Fatigued BBJ — Do them after sled pushes or 1 km run intervals.
Distance pyramids — Build up to 80 m unbroken, then work on speed.
Step-up specific — Practise stepping vs jumping to find what works for you.

Pair with mobility work for hips, ankles, and thoracic spine – tight areas kill distance covered per rep.

The burpee broad jumps can feel brutal in the moment, but they’re also one of the most coachable stations in HYROX. Clean technique, smart pacing, and regular race-specific practice can take huge chunks off your overall time.

Master this station, and you set yourself up far better for the row, lunges, and wall balls that follow.

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.