How to Master Burpee Broad Jumps for HYROX: Technique, Pacing & Training Guide (2026)

Introduction

Burpee broad jumps are the heart-rate killer of every HYROX race. They show up as station four — right after the sled pull, while your legs are already wrecked and your lungs are clawing for air. The athletes who survive this station are the ones who understand that burpee broad jumps aren’t a max-effort movement. They’re a discipline test.

Most athletes overpace this station and pay for it across the next four stages of the race. The burpees themselves take 4 to 6 minutes for most people, but the damage they do — the heart-rate spike, the leg fatigue, the breathing chaos — lasts the rest of the race. Learning how to master burpee broad jumps for HYROX isn’t about jumping further or going faster. It’s about staying composed, holding rhythm, and refusing to burn matches you can’t replace.

In this guide, we’ll break down everything you need to know about the HYROX burpee broad jumps: movement standards, proper technique, jump distance strategy, pacing across the 80 meters, common mistakes, and how to train this station even if you don’t have a dedicated space for broad jumping.

What Are Burpee Broad Jumps in HYROX?

A burpee broad jump combines two classic functional fitness movements into one: a full burpee followed by a forward broad jump. In a HYROX race, the burpee broad jumps station requires you to travel 80 meters using this combined movement, repeated end to end until you cross the finish line of the station lane.

The number of reps depends on how far you can jump. Athletes who jump 2 meters per rep finish the 80m in 40 burpee broad jumps. Athletes who jump 1.5 meters need about 54 reps. Athletes who jump 1 meter — common for tired or shorter athletes — finish in 80 reps. Either way, the total work is the same: 80 meters of forward progress.

The 80m distance applies across every HYROX division — Open, Pro, Doubles, Mixed, and Relay. The movement standard is also identical: a full burpee with chest to floor, followed by a forward broad jump with both feet landing simultaneously beyond the takeoff point.

Why Position 4 Changes Everything

Burpee broad jumps are placed at the worst possible moment in the race. You’ve just finished the sled pull, your forearms are pumped, your legs are full of lactate, and now you have to execute a plyometric movement that demands explosive leg power and full-body coordination.

This positioning is what makes burpee broad jumps the single biggest pacing mistake in HYROX. Athletes who attack this station — going maximum effort on each jump — will spike their heart rate above threshold and stay there for the rest of the race. The row that follows will feel like cement. The farmers carry will feel impossible. The wall balls will be a disaster.

The athletes who master burpee broad jumps for HYROX don’t try to win the station. They try to survive it efficiently. There’s a huge difference, and that difference is what separates a 90-minute race from a 100-minute race.

Movement Standard for HYROX Burpee Broad Jumps

The HYROX movement standard for this station is strict. A no-rep here costs you 10–15 seconds and breaks your rhythm completely. Know the standard cold:

Start standing behind the takeoff line
Squat down, place hands on the floor
Kick or step feet back into a full plank position
Chest must touch the floor — this is the critical standard
Push up from the floor and bring feet back to hands
Stand up fully, then perform a forward broad jump
Both feet must land simultaneously beyond the takeoff point
Repeat until you cross the 80m line

The two most common no-reps are not touching chest to floor and not landing both feet together. Practice the full standard in training so it becomes automatic on race day.

Proper Burpee Broad Jump Technique

The HYROX burpee broad jumps technique has two distinct halves: the burpee mechanics and the jump mechanics. Both need to be efficient or the station destroys you.

The Burpee Half

Drop into the burpee with control, not speed. Hands plant shoulder-width apart, feet kick back together, chest touches the floor (no “half rep” allowed), and you push back up smoothly. Bring your feet back to your hands in one motion — don’t step them in one at a time, that wastes time.

Key technique points:

Keep your core braced the entire time to protect your lower back
Don’t slam your chest into the floor — controlled contact saves energy
Hands stay close to your feet on the rebound, not far forward
Stand up fully before the jump, but don’t pause

The Broad Jump Half

The jump is where most athletes either save time or waste it. Swing your arms back as you load into a quarter squat, then drive forward with your hips while throwing your arms forward for momentum.

Key technique points:

Use your arms aggressively — they add 20–30 cm to your jump distance
Land with both feet simultaneously and softly
Land in a quarter-squat position so you can immediately drop into the next burpee
Don’t sacrifice form for distance — a controlled 1.5m jump is faster than a sloppy 2m jump

The rhythm should be: drop, push, hop in, stand, swing, jump, land, drop again. One continuous flow.

Jump Distance Strategy

The mistake most athletes make is trying to maximize their jump distance. Jumping further means fewer reps, which sounds good in theory but kills you in practice. Bigger jumps require more explosive power, generate more landing impact (which fatigues your legs faster), and break your rhythm because you need a longer reset between reps.

The optimal HYROX burpee broad jumps strategy is consistent medium-distance jumps rather than maximum-distance jumps. For most athletes, this means:

Athlete Profile	Optimal Jump Distance
Beginner	1.0–1.3 meters
Sub 90 HYROX	1.3–1.6 meters
Sub 80 HYROX	1.5–1.8 meters
Sub 70 HYROX	1.7–2.0 meters

Find a jump distance you can repeat for the full 80 meters without your form breaking down. Test this in training — if you can do 30 reps at 1.5m without slowing down, that’s your race distance. Don’t try to jump 2m on race day if you’ve only practiced at 1.5m.

How to Pace the 80m HYROX Burpee Broad Jumps

This station is mostly a pacing problem. The athletes who pace it correctly recover slightly during the row that follows. The athletes who pace it badly are in cardiovascular trouble for the rest of the race.

The First 20m

Start at 80% effort, not 100%. Your heart rate is already elevated from the sled pull — adding maximum effort here will push it past your sustainable threshold. Get into rhythm immediately and focus on movement quality.

The Middle 40m

This is where rhythm matters most. Find a sustainable cadence — typically one burpee broad jump every 5 to 10 seconds depending on your level — and hold it. Don’t surge, don’t slow, don’t think too much. Just maintain the pattern.

The Final 20m

If you’ve paced the first 60m correctly, you can finish slightly stronger in the last 20m. But “stronger” here means steady with maybe one or two slightly bigger jumps near the end — not a sprint. Saving anything for the row is more valuable than gaining 5 seconds on the burpees.

The best mental cue during burpee broad jumps is “smooth, not fast.” Athletes who chase speed here usually finish 5 to 10 minutes slower overall. Athletes who chase smoothness usually crush the back half.

Target Burpee Broad Jump Times by Level

Knowing your target time anchors your pacing. Here are realistic 80m burpee broad jump times for HYROX based on goal finish time:

Goal Finish Time	Male Target	Female Target
Sub 70 HYROX	3:30–4:00	3:45–4:15
Sub 80 HYROX	4:00–4:30	4:15–4:45
Sub 90 HYROX	5:00–5:30	5:15–5:45
Sub 100 HYROX	5:30–6:30	5:45–6:45
Beginner	6:30–8:00	6:45–8:30

These times account for the fatigue carried in from the sled pull. Your fresh burpee broad jump time will be significantly faster — sometimes by 30 to 60 seconds — than your race-day time. Train and pace accordingly.

Common Burpee Broad Jump Mistakes in HYROX

The same handful of errors show up at almost every race:

Sprinting the first 20m. Adrenaline plus competitive instinct equals a guaranteed blowup. Start at 80%, not 100%.
Jumping too far. Maximum-distance jumps look impressive but burn your legs and wreck your rhythm.
Not touching chest to floor. No-reps cost time and break momentum. Train the full standard, every rep.
Stopping between reps. Even 3-second pauses across 40 reps adds 2 minutes. Keep moving.
Putting hands on knees. Mental killer. Once you start, it’s hard to stop.
Holding breath. Burpees compress your chest, so you have to actively breathe between reps. Exhale on the way down, inhale on the way up.
Bad landing mechanics. Hard landings absorb shock through your knees and quads, fatiguing them faster. Land soft.
Looking down the lane. Mentally focusing on “how far is left” is exhausting. Look 2 meters ahead, not 70.

Fix any two of these and you’ll cut significant time off your HYROX burpee broad jumps.

How to Train Burpee Broad Jumps for HYROX

This station rewards two things: aerobic capacity at threshold effort and muscular endurance in the legs and core. A typical HYROX athlete does 1–2 dedicated burpee broad jump sessions per week.

Volume Session

5 × 20 burpee broad jumps with 60–90 second rest between sets
Focus on technique and rhythm, not speed
Total: 100 reps per session

Interval Session

10 × 30 seconds of burpee broad jumps with 30 seconds rest
Trains aerobic-anaerobic crossover at high heart rate

Compromised Burpee Session

50 lunges → 30 burpee broad jumps → 1 km run
Repeat 2 rounds
The most race-specific burpee training you can do

Capacity Test

All-out 80m burpee broad jumps once every 3–4 weeks
Time yourself fresh; goal is to improve by 10–20 seconds per month

Pacing Practice

80m burpee broad jumps at race-pace effort (not max)
Practice holding a consistent cadence for the full distance
Builds the “smooth, not fast” rhythm you need on race day

How to Train Burpee Broad Jumps at Home

Burpee broad jumps are one of the most accessible HYROX stations to train at home. You need almost nothing — just a few meters of space and a reasonably non-slip floor.

Best Training Variations

Full burpee broad jumps: If you have 5+ meters of space, just do the full movement back and forth across the room. 5 × 1 minute on, 1 minute off.
Burpee tuck jumps: If you don’t have space for broad jumps, substitute a vertical tuck jump at the top of each burpee. Same energy demand, no floor space needed.
Burpee + step forward: For very tight spaces, replace the broad jump with a single forward step and stand. Builds the burpee fitness without the jumping component.
Wall burpees: Touch the wall above your head at the top of each burpee instead of jumping. Useful for low-ceiling spaces.

If you’re training without HYROX-specific equipment, burpee broad jumps should be the easiest station to prepare for — they need only space, time, and willingness to suffer. Many athletes who finish strong at this station are home-based trainers who logged hundreds of reps in their living rooms.

Frequently Asked Questions

What are burpee broad jumps in HYROX?

Burpee broad jumps in HYROX are a combined movement requiring a full burpee with chest to floor, immediately followed by a forward broad jump landing on both feet. They’re performed across 80 meters as the fourth functional station in the race. The same distance applies across all HYROX divisions including Open, Pro, Doubles, Mixed, and Relay.

How many burpee broad jumps are in a HYROX race?

The number of burpee broad jumps depends on your individual jump distance. The total distance is 80 meters, so an athlete jumping 1.5 meters per rep completes about 54 reps, while an athlete jumping 2 meters needs only 40 reps. Beginners with shorter jumps may complete 70 to 80 reps to cover the 80m distance.

How long does the 80m burpee broad jump section take?

The 80m burpee broad jumps typically take 4 to 8 minutes depending on fitness level. Sub 70 athletes finish in 3:30–4:00, sub 80 athletes finish in 4:00–4:30, sub 90 athletes target 5:00–5:30, and beginners often take 6:30–8:00. These times assume race-pace fatigue from the preceding sled pull.

How do I pace burpee broad jumps in HYROX?

Pace burpee broad jumps at roughly 80% effort, not maximum. Start at a sustainable rhythm immediately, hold consistent jump distance throughout, and avoid stopping between reps. Going too hard at this station spikes your heart rate above threshold and damages your performance on the row, farmers carry, lunges, and wall balls that follow. Smooth rhythm beats max effort at this station.

How do I train burpee broad jumps for HYROX at home?

Burpee broad jumps are one of the most home-friendly HYROX movements because they need almost no equipment — just a few meters of floor space. Train with sets of 20 reps with 60-second rest, or interval rounds of 30 seconds on and 30 seconds off. If space is limited, substitute burpee tuck jumps or burpee + step forward to keep the conditioning demand without the floor space requirement.

Conclusion

Learning how to master burpee broad jumps for HYROX comes down to three priorities: a clean movement that meets the chest-to-floor standard, a sustainable jump distance you can repeat for 80 meters, and a pacing strategy that protects the back half of your race. Athletes who master burpee broad jumps don’t try to win the station — they try to survive it efficiently, knowing the real race begins at the row.

This station is where overpaced HYROX athletes lose 5 to 10 minutes overall, and where disciplined athletes pull away from the field. Smooth, controlled, rhythmic burpee broad jumps will save you more time than any other technique improvement in the race.

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