HYROX Burpee Broad Jump: Technique, Standards, Training, and Race Strategy

The Burpee Broad Jump is where “simple” turns into brutal. It’s not heavy, but it’s highly metabolic, it spikes your heart rate, and it punishes inefficient movement. The fastest athletes keep their burpees clean, their jumps consistent, and their breathing under control—because a messy burpee broad jump can destroy the next run.

Below you’ll find standards, technique cues, pacing strategy, and workouts to improve your burpee broad jump.

Where the Burpee Broad Jump falls in the race (and why it matters)

Race order: … Station 3: Sled Pull → Run 4 (1km) → Station 4: Burpee Broad Jump (80m) → Run 5 (1km) → Station 5: Row …
Why it matters: You’re leaving the sleds and entering a station that can redline your breathing. The goal is to finish the burpee broad jump with control so you can row efficiently right after.

Burpee Broad Jump at a glance (quick wins)

Step down, pop up (or efficient jump back): don’t waste energy.
Hands close, feet land under hips: clean transitions.
Jump the same distance every rep: consistency beats hero jumps.
Move forward with purpose: avoid micro-stalls.
Breathe every rep: exhale on the jump, inhale on the reset.

What is the HYROX Burpee Broad Jump?

You complete 80 meters of burpee broad jumps across lanes/sections. Each rep includes a burpee and then a broad jump forward.

Official standards and rules (what counts)

Distance: 80m
Chest must clearly contact the floor on each burpee.
Broad jumps require two-foot takeoff and two-foot landing (no shuffles/steps between takeoff and landing).
Hands placement and movement rules may be enforced (stay consistent and clean).

HYROX Burpee Broad Jump technique (step-by-step)

1) The burpee

Hands down close to feet.
Chest touches floor.
Pop up efficiently (step up or quick hop depending on skill).

Cue: “Close hands, fast feet.”

2) The jump

Feet under hips, hips back slightly.
Swing arms, jump forward, land softly.
Immediately set hands down for the next burpee.

Cue: “Jump, land, go.”

3) Breathing rhythm

Exhale as you jump.
Inhale as you drop/set hands.

Common mistakes (and fast fixes)

Mistake 1: Huge jumps early

Fix: choose a “forever jump” you can repeat for 80m.

Mistake 2: Slow getting off the floor

Fix: step one foot up first, then stand—reduce wasted motion.

Mistake 3: Holding breath

Fix: force an exhale on every jump.

Pacing and race strategy

Target effort: controlled hard (RPE ~8/10), never a full sprint.
First 20m should feel “too easy”—that’s how you avoid a blow-up.
If you feel dizzy or panicky: slow the transition, shorten jump distance slightly, keep moving.

Transition to Run 5: focus on posture and cadence for the first 300m; don’t chase pace immediately.