HYROX Burpee Broad Jumps: Standards and How to Train Them

Burpee broad jumps are the fourth HYROX station. You cover a set distance by performing a burpee (chest to the floor), standing, and jumping forward with both feet, landing with both feet together before dropping into the next burpee. There is no equipment; the challenge is the distance, the heart-rate spike, and the strictness of the standard. The station comes after the two sleds and before the rowing, so you arrive with heavy legs, and the skill is finding a steady rhythm you can hold rather than racing the first few metres.

Independent guide; not affiliated with HYROX, DEKA or Spartan.

What the station is

A marked lane of a set length. You start behind the line and perform burpee broad jumps until you cross the far line. Judges watch each rep for the chest-to-floor position, the take-off and the landing. The distance is the same for individual divisions; confirm in the rulebook.

Standards to check in the rulebook

• The total distance.
• The burpee standard: chest and typically thighs touching the floor, hands position.
• The jump standard: both feet leaving the floor together and landing together.
• Whether the jump must start from where you landed (no stepping forward before the jump).
• Whether you may step back into the burpee or must jump the feet back.
• What happens if you step or fall forward after landing.
• The penalty for a no-rep (repeat the rep, or a distance penalty).

The exact wording changes between editions; read the current one.

Technique

Burpee. Drop with the hands under the shoulders, let the chest and thighs touch the floor, then push up and bring the feet in. Many athletes step the feet in rather than jumping them, if the rules allow, to save energy.

Stand and jump. Come up into a quarter squat, swing the arms, and jump forward. Land softly with both feet together and the knees bent. A moderate jump you can repeat beats a maximal jump that costs a second of recovery each time.

Rhythm. Burpee, stand, jump, drop. Keep the sequence continuous. Count reps or distance markers to break the lane into manageable chunks.

Pacing

The station raises heart rate sharply. Start at the rhythm you intend to finish at; do not sprint the first few reps. A controlled cadence with a moderate jump distance gets you through in fewer stops. You then run, and settling into the run after burpees is one of the harder transitions in the race. See pacing strategy.

Common faults

• Chest not touching the floor. The most common no-rep.
• Feet landing apart or one before the other.
• Stepping forward before the jump rather than jumping from the landing point.
• Short jumps that add reps unnecessarily, or maximal jumps that cost recovery.
• Going out too fast and stalling halfway.
• Standing up fully between burpee and jump. A quarter squat into the jump is quicker.

How to train it

• Technique. Short sets with a focus on the standard: chest down, feet together.
• Distance repeats. The race distance at race rhythm, several times with rest.
• Compromised running. Burpee broad jumps straight into a 400 to 1000 metre run, repeated; practise settling the breathing on the run. See HYROX workout.
• Conditioning. Interval work generally, since this station is as much about heart rate as strength.
• Mobility. Hip and ankle mobility makes the drop and the jump smoother.

No equipment is needed, which makes this the easiest station to train anywhere. See how to train for HYROX for how it fits into a week.

Next station

Run, then rowing.

FAQ

How far are the burpee broad jumps in HYROX?

A fixed distance set in the official rulebook. Check the current edition.

What counts as a no-rep in burpee broad jumps?

Typically a burpee where the chest does not touch the floor, a jump where the feet do not leave or land together, or stepping forward before jumping. The rulebook lists the standards and the penalty.

Can I step my feet in during the burpee?

Depends on the current rulebook wording. Many editions allow a step; confirm before relying on it.

How do I stop my heart rate spiking on burpee broad jumps?

Start at a sustainable rhythm, jump moderately, breathe on every rep, and train the station followed by a run so your body learns to settle quickly.