Burpee Broad Jumps HYROX: Technical and Efficiency Guide

Not because it's the heaviest or the most technical. Because it's deceptive: it looks like you can go all-out from the start, and when you realize you can't, you've already done too many poorly executed reps and your body begins to pay the price.

In this guide you'll understand how the station works, what technical options you have, how to maintain efficiency over the 80 meters and how not to arrive worn out at the Rowing.

We've prepared a video on how to set up the station and then we'll explain some key points in more detail and how you can get access to the full course for free, gifts, discounts and much more.

Let's go step by step. First, the video on how to set up this station:

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What is the Burpee Broad Jumps in HYROX?

The Burpee Broad Jumps is the fourth station of HYROX. It occurs just after the fourth kilometer of running and combines two movements in one: a burpee with chest and hips on the ground, followed by a horizontal forward jump.

The total distance is 80 meters, split into two 40-meter sections. Each repetition starts behind the line and ends when both feet fully cross the next line.

It's a combined cardiovascular and muscular endurance station. There is no external load, but the accumulation of repetitions with an already fatigued body makes it one of the most mentally demanding of the entire race.

Why training the Burpee Broad Jumps makes you a better athlete

The Burpee Broad Jumps is the only HYROX station that works horizontal power in an explosive and repeated way. That has direct transfer to running mechanics and the ability to maintain explosiveness under fatigue.

Specific work on it improves:

Horizontal jump power and the activation of glutes and hamstrings.
The ability for a rapid transition between the ground and the standing position.
Lactate tolerance in repeated full-body efforts.
Coordination between breathing and movement under accumulated fatigue.
Mental resilience to maintain pace when the body asks to stop.

Official distance and format in HYROX

Total distance: 80 meters in two 40-meter sections.
Each repetition starts with the movement behind the line.
The section ends when you jump completely over the final line with both feet.
If you land on the line instead of clearing it, you must repeat the last full burpee broad jumps.
The distance and format are the same for all divisions.

Official rules of the station

The chest and hips must touch the ground on each repetition. Without full contact, it does not count.
The final jump of each repetition is done with both feet at the same time. One foot after the other doesn't count.
The landing is also with both feet at the same time.
Hands must be no more than 30 cm from the feet upon landing, to be able to start the next repetition from there.
Feet cannot pass the position of the hands when you get up from the ground.
If you land on the line instead of clearing it, you have to do another repetition.
You can go down to the ground with a jump or with a step. You can get up with a jump or with a step.
You cannot take small steps between the landing and the next descent to the ground.

Technique: how to execute it well

The Burpee Broad Jump has two distinct parts. The first is the burpee. The second is the jump.

The burpee: go down and up efficiently

The movement starts behind the line. Put your hands on the ground, close to the body, without moving them away, and jump the feet back or step back until the chest and hips touch the ground.

On the way up, push the ground and bring the feet forward with a jump or with a step. The feet cannot pass the position of the hands. Choose one variant or mix them depending on your energy level:

Jump: faster, more demanding cardiovascularly.
Step: slower, but conserves more energy and allows you to recover your breathing rhythm.
Mix: start with jump and switch to step when fatigue increases.

Stay as low as possible between repetitions. Standing up fully costs extra energy and brings no benefit.

The jump: horizontal, regular and efficient

When you're standing, hinge at the hip, use your arms to drive and jump forward. The takeoff is with both feet at once and so is the landing.

The jump is horizontal. Think about moving forward, not jumping high. The most efficient variant is the frog jump: take off with both feet, move forward horizontally without separating much from the ground and land cleanly. It expends less energy and allows you to chain reps faster.

Common mistakes to avoid

Chest touches the ground but the hips don't: Both must touch the ground on each repetition for it to be valid.
Moving the hands away from the body when lowering: If you move them too far, you lose the lever position for the push-off.
Jumping too high: The jump is horizontal. A high jump wastes twice the energy and you'll cover less distance.
Standing up fully between repetitions: Stay low and fluid. Standing fully costs extra energy without benefit.
Inconsistent jumps: Find a jump distance you can repeat consistently. Consistency is more efficient than trying for maximal jumps.
Taking small steps in between: This usually happens if the jump was too long or the landing unbalanced.

Race strategy for the Burpee Broad Jumps

Set a number of reps per block before starting and rest standing for a few seconds between blocks. Don't wait for failure to stop: stop earlier, recover and go back. Short, planned pauses are much more efficient than reaching the limit.

If your breathing spikes, use the "step" variant to go down and get up. The goal is not to stop completely.

Keep the upper body low throughout the station. And get up from the ground quickly, as if it were burning: that's where most time is gained.

How to train the Burpee Broad Jumps for HYROX

Practice the three variants: Jump, step and mix have to be so automated that you can switch between them without thinking.
Train block management: Practice doing controlled sets with scheduled rests, just like you'll do in the race.
Combine with running: Doing them after you've already run four kilometers is a different situation than training them on their own. Always include running before and after.
Work on the ground-to-foot transition: The time it takes you to stand up is where most seconds are lost.

Workout of the day

HYROX Burpee Broad Jumps Session

4 Rounds
400m Run at race pace
20 Burpee Broad Jumps (blocks of 5, standing rest 5 seconds between blocks)
Rest 1:30

Objective: Keep the horizontal jump low and consistent, and the ground-to-foot transition quick. If technique breaks, switch to the step.

Burpee Broad Jumps Guide: Technique to Move Faster with Less Effort