Hyrox Burpee Broad Jump

The burpee broad jump is the most hated station in Hyrox. There is no machine, no weight, and no rope — just your body and 80 metres of floor. You perform a burpee (chest to ground), then jump forward as far as you can, land, and immediately drop into the next rep. This station taxes everything: your cardiovascular system, your hip flexors, your quads, and your mental grit. Because there is no external load, your pacing is entirely self-regulated — which means the temptation to slow down when it hurts is constant. The athletes who beat this station are the ones with a pre-planned rhythm and the discipline to maintain it even when their lungs are screaming.

Technique Breakdown

Efficient technique on the burpee broad jump is the difference between a fast station time and a painful one. These are the key steps to get right — especially under race fatigue.

1. Drop efficiently. Do not belly-flop to the ground. Hinge at the hips, place your hands on the floor, and lower your chest in a controlled motion. You can step or jump your feet back — stepping is slower but conserves energy. For most Hyrox athletes, a controlled step-back is more sustainable than a full CrossFit-style burpee snap-down.
2. Stand up with momentum. As you push up from the floor, drive your hips forward and bring your feet underneath you in one motion. Use the upward momentum to flow directly into the jump — do not pause at standing. The transition from ground to jump should feel like one continuous movement.
3. Jump for distance, not height. A longer broad jump means fewer total reps to cover 80 m. Drive forward with your arms swinging aggressively ahead of you. Aim to land at least 1.5 metres from your takeoff point. Jumping high wastes energy and does nothing for distance.
4. Land softly and reset. Absorb the landing through your ankles and knees, then immediately drop into the next burpee. Do not take an extra step to stabilize — extra steps add up over 80 m. If you consistently land off-balance, your jump distance is too ambitious for your current fatigue level. Shorten the jump slightly and maintain rhythm.

Pacing Strategy

Pacing on the burpee broad jump is not about going slow — it is about going sustainable. Here is how to approach it.

• Count your jumps rather than watching the distance markers. Knowing that you need roughly 45–55 reps to cover 80 m gives you a concrete target to pace against.
• Set a breathing cadence: inhale on the descent, exhale on the push-up, inhale at the top, exhale on the jump. This four-count pattern prevents breath-holding.
• Target a total time of 3:00–4:30 for competitive Open athletes. If you are over 5:00, focus on jump distance — each extra 10 cm per jump saves multiple reps.
• If you are fading in the second half, shorten your jump by 20% but increase your cadence. A faster rhythm with shorter jumps is more time-efficient than long jumps with long pauses.

Common Mistakes

These are the errors we see most often at Hyrox events. Avoid them and you are already ahead of half the field.

• Performing full-send CrossFit burpees. A competition burpee with a chest-to-floor standard does not require a clap overhead or a vertical jump. Strip the movement to its minimum requirement: chest down, stand up, jump forward.
• Resting at the standing position between reps. Standing and catching your breath between reps feels necessary but adds 1–2 seconds per rep, which is 1–2 minutes over the full 80 m. Keep moving — rest happens in the run segments.
• Jumping at maximum distance every rep. Starting with 2 m jumps and fading to 1 m jumps by the second half is less efficient than consistent 1.5 m jumps throughout. Pace your jump distance like you pace a run.
• Neglecting hip flexor mobility in training. Tight hip flexors make the chest-to-floor portion harder and slower. Regular hip flexor stretching and couch stretches dramatically improve burpee efficiency.

Training Drills

You do not need specialist equipment to train for the burpee broad jump. These drills work in any commercial gym and directly transfer to race-day performance.

1. Burpee broad jump intervals: 4 x 20 m with 60-second rest. Count your reps per set and aim for consistency. If Set 1 takes 12 reps and Set 4 takes 18 reps, your jump distance is fading — work on jump endurance.
2. 80 m time trial: Do the full 80 m once per week at race effort. Track your time and rep count. This is the single best predictor of your race-day performance on this station.
3. Broad jump only (no burpee): 3 x 10 standing broad jumps, focusing purely on distance and soft landing. This builds the explosive hip extension that powers the jump portion.
4. Burpee EMOM: Every minute on the minute for 8 minutes, perform 8 burpees (no broad jump). This builds the muscular endurance for the chest-to-floor portion without the joint impact of repeated jumping.

Specs by Division

The burpee broad jump uses the same distance for all divisions — no weight variation. Here are the specs.