Burpee broad jumps are station 4 in a HYROX race: 80 meters of burpees and broad jumps, right after the sled pull and right before the row. For a lot of first-time racers it is the station that feels the longest.
The good news is that this station rewards technique and rhythm far more than raw fitness. Learn a smooth rep, pick a sensible jump length and stop wasting energy, and you can save minutes here.
The burpee broad jump rules that matter
These come from the official HYROX 26/27 Singles rulebook. Always check the current rulebook for your event, because standards can change between seasons.
- Distance: 80 meters for every division. There is no weight, so it is the same job for everyone.
- Start: each section starts with a burpee, hands on the ground behind the white start line and chest on the floor.
- Chest to the ground: on every burpee your chest has to clearly touch the floor. The rulebook defines it as the nipple line making clear contact.
- Two feet together: you take off and land with both feet at the same time. A stagger of more than 5 cm between your feet is not allowed, and no extra steps or shuffles.
- Hands close to your feet: when you go down for the next burpee, your hands land no more than 30 cm in front of the toes of your front foot. You cannot drop down and then walk your hands forward.
- Stepping is allowed: you can jump or step back into the bottom of the burpee and jump or step back out. You can also use a knee to get up.
- Finish: you are done once you jump over the finish line. If either foot lands on the line, you do another rep.
The penalty system is a warning for the first infringement, then 15 seconds for each one after that. The cheapest race strategy is simple: make every rep clean and obvious for the judge.
How to do a fast, efficient rep
Think of each rep as four parts that flow into each other: down, up, load, jump.
- Down. Place your hands just in front of your feet, shoulder width apart, then step or jump your feet back and lower your chest to the floor. Do not dive. Letting yourself fall flat looks fast but costs you more getting back up.
- Up. Push the floor away and snap your feet back in under your hips, landing flat footed with your feet about hip width apart. If jumping both feet in is slowing you down, step them in one at a time.
- Load. From that low squat position, swing your arms back and keep your chest up. You are already in the right position for the jump, so do not stand all the way up first. Standing up and then dipping again is a wasted rep inside every rep.
- Jump. Drive your arms forward and jump out, not up. Land softly with both feet together and your knees bent, then go straight back down into the next burpee.
How far should you jump?
Further is not always faster. A huge broad jump looks great for the first few reps, but it takes a lot of energy, makes your landing harder to control and leaves you far from where your hands need to go next.
Most people do best with a medium jump they can repeat for the whole station. A good test: if you have to stand up straight or take a step to rebalance after landing, the jump was too long. Aim to land in a position where you can drop straight into the next burpee.
It also helps to know roughly how many reps it takes you to cover 80 meters at your normal jump. Count it in training once.
How to pace the 80 meters
Burpee broad jumps punish a fast start. A steady pace you can hold beats sprinting and stopping.
- First quarter: start slower than you want to. Find a rhythm you could keep for the whole station.
- Middle half: breathe on a pattern. Many racers take one breath on the way down and one on the way up. Keep moving, even if the reps slow down.
- Last quarter: if you have something left, pick up the pace here. The row comes next and you get to sit down.
If you need a rest, take it standing tall for a few breaths, not lying on the floor. Getting up from the ground is the hardest part of the rep, so do not add extra versions of it.
The row that follows is a good place to settle your breathing. Our guide to HYROX rowing technique and pacing shows how to use the first strokes to recover without losing time.
How to train burpee broad jumps
You do not need any equipment for this station, which makes it one of the easiest to practice anywhere.
- Practice the standard. Film a few reps and check that your chest touches, your feet land together and your hands land close to your feet. Fix it in training so you never think about it on race day.
- Build volume gradually. Start with sets of 10 to 20 meters with full rest, and build toward longer sets over a few weeks. Quality first, distance second.
- Train it tired. Do a hard 1 km run or a few rounds of a heavy leg exercise first, then do your burpee broad jumps. That is how your legs will feel after the sleds.
- Strengthen the pieces. Squats, lunges, push ups and box or broad jumps all build the strength this station needs. Simple core work like planks helps you stay solid at the bottom.
Once or twice a week is plenty for most people.
Common burpee broad jump mistakes
- Going out too fast and walking the second half.
- Jumping as far as possible on every rep.
- Standing all the way up between the burpee and the jump.
- Diving to the floor and peeling yourself back up.
- Landing with staggered feet or adding a small step, which invites a penalty.
Where to start
New to hybrid racing? Grab our free 2-week Hybrid Race Starter Plan. It lays out your first two weeks of runs, stations and strength, so you know exactly what to do each day.
Want a full program you can follow from home or your gym? Hybrid Online Programming gives you a month of structured training. Racing soon? Hybrid Race Prep (8 Weeks) takes you through every station with progression built in.
Smooth reps. Steady pace. Keep moving. Change your state.
New State is not affiliated with HYROX®, DEKA, Spartan or any race organizer. This content is general fitness information, not medical advice. Check with a qualified professional before starting a new training program.