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  • Station 4

Burpee Broad Jump

Distance:

80 m

Hyrox Burpee Broad Jumps Tip

Conserve Energy & Keep Moving: Efficiency is Everything

Your Complete Guide to Smooth Transitions, Jump Mechanics & Staying in Rhythm

Simple in theory, brutal in practice. After the first three stations have already taxed your legs and lungs, this is where many athletes crumble. The key? Efficiency. Most time is lost not in the burpees or jumps themselves — but in the awkward transitions between them.

In this guide, you’ll learn how to keep momentum, optimize your burpee style, and maintain a rhythm that gets you through all 80 meters without hitting the wall.

Summary

Burpee Broad Jumps in Hyrox

You’ll cover a total of 80 meters using continuous burpee broad jumps.

Each rep consists of:

  1. Chest-to-floor burpee

  2. Jump forward (broad jump)

  3. Land with both feet at the same time

Then repeat — from where you landed — until you’ve reached the full 80 meters.

Important HYROX rules to avoid penalties:

  • Both feet must leave the ground together and land together
  • No stepping into the jump
  • No lunging or split-landing
  • You must start the burpee from the exact point where you landed

Penalties are added if you break form, so precision matters as much as power.

Optimal Burpee Technique & Transition Mechanics

Fatigue will tempt you to rush. That leads to poor landings and lost distance — or worse, penalties.

Focus on clean execution and efficient transitions between burpees and jumps.

Key Form Cues:

  • Drop into burpee with hips high, chest to floor
  • Push up strong — don’t bend or collapse
  • From standing, bend hips and swing arms
  • Jump forward, aiming for 1.5–2 meters per rep, use arm swing
  • Land soft — both feet together, knees slightly bent
  • Immediately drop into the next burpee

Rep Strategy: Find Your Rhythm

There’s no need to sprint. But you do want to keep moving.

Most athletes will complete the 80 meters in 40–60 burpee jumps, depending on jump distance.

Try to establish a rhythm early — ideally with a consistent jump length around 1.5–2 meters.

Mental strategy:

  • Count your reps every 10 meters
  • Break the 80m into 4×20m mental blocks
  • Use the first 20m to settle into rhythm
  • Final 20m: push pace if energy allows

🏁 If you’re in the Pro division, remember: precision is key. Wasted reps or bad jumps cost you time and risk penalty.

Hyrox Burpee Broad Jumps Tip

Training for Burpee Broad Jump Capacity

This station taxes explosiveness, coordination, aerobic conditioning, and mental grit. It’s not just about the burpee or the jump — it’s about repeating that full-body sequence efficiently under fatigue.

Sample Burpee Workout

Total Duration: 30–35 Minutes
Build repeatable burpee mechanics, lower-body endurance, and core control.

Warm-Up (5 minutes):

  • 2 min light jog or ski
  • 2×10 air squats
  • 2×5 walkouts to push-up
  • 20s hops in place

Main Set (25 minutes):

5 Rounds:

  • 10 Burpee Broad Jumps (1.5m target)
  • 200m easy run or ski
  • 30s plank hold
  • 30s rest

Progression Tip:
Add distance each week or reduce rest between rounds. Focus on minimizing pause between landing and burpee.

Finisher (5 minutes):

Tabata Burpees

  • 20s burpees, 10s rest × 8 rounds
  • Count total reps
  • Goal: Consistent rhythm under fatigue
Hyrox Burpees

No Track or Space? Modify This Way

Can’t perform 80m of jumps? No problem — simulate the effort:

✅ Burpees + broad jump in place (mark your landing)
✅ Burpees + box jump — explosive substitute
✅ Burpee + triple jump on spot
✅ EMOM 10: 5 burpee broad jumps — consistency drill
✅ Shuttle burpee broad jumps (e.g., 10m back and forth)

Bonus Drills for Power & Consistency

  • Explosive standing broad jumps — train jump mechanics
  • Burpee broad jump ladder — 2-4-6-8-10 reps
  • Box jump + burpee supersets — legs + lungs
  • Deadlift + jump complex — build hip drive
  • Tabata burpees (20s on / 10s off) — engine booster
Hyrox Burpees

Common Mistakes to Avoid

🚫 Dragging feet or stepping into jump — penalty
🚫 One-foot landings or lunges — no rep
🚫 Bending through burpees — wastes energy
🚫 Jumping too short — adds extra reps
🚫 Overjumping early — burns out your legs
🚫 Pausing too long between reps — kills rhythm
🚫 Jumping from incorrect spot — penalty risk
🚫 Breathing irregularly — raises heart rate too fast

⚠️ Every failed or short rep adds distance or time — and poor technique leads to penalties in Pro divisions. Stay consistent, not chaotic.

Final Takeaways: What to Remember

✅ Start controlled — don’t overjump the first 10m
✅ Count in 10m or rep chunks — stay mentally locked in
✅ Land soft, load up, and go
✅ Burpee push-up = strong, fast, full range
✅ Don’t fight for max distance — find your rhythm
✅ Stay in your lane and on your line
✅ Avoid form breakdown — it’s not worth a penalty
✅ Leave this station knowing you paced like a pro

Other Station Tips

Ski Erg

  • 1000 m
Station 1

Sled Push

  • 50 m (4×12.5m)
Station 2

Sled Pull

  • 50 m (4×12.5m)
Station 3

Row Erg

  • 1000 m
Station 5

Farmer’s Carry

  • 200 m
Station 6

Sandbag Lunges

  • 100 m
Station 7

Wall Balls

  • 100 reps
Station 8

Running

  • 8 x 1000 m
Running
Hyrox RH Training Club

We’re here to support your HYROX journey. Whether you have questions about our training programs, need assistance with your account, or simply want to share your progress, feel free to reach out.

Email: team@rhtrainingclub.com

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