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Station 4 / Burpee Broad Jumps

Travel forward without turning every rep into a sprint.

The burpee broad jump raises heart rate quickly. Use a repeatable jump length, efficient floor position, and a pace that leaves the rower possible.

Edited by Pace Lab Editorial Team ยท Reviewed 2026-09-05

80 mConfirm movement standards and penalties in the current rulebook.

Answer first

How do you get better at HYROX Burpee Broad Jumps?

Practise moving forward economically: chest to floor, a controlled step or jump to stand, then a legal forward jump into the next rep. The standard volume is commonly 80 m, but movement rules and penalties must be checked for your event.

Do not chase the longest possible jump if it makes the next rep slow or unstable. Consistent legal distance is the training target.

Technique priorities

  • Place the hands close enough to keep the body compact and avoid a long reset.
  • Choose a step-up pattern that lets you breathe and keep the hips ready to jump.
  • Use a moderate forward jump and land balanced. The fastest-looking rep is not always the fastest station.
  • Keep the race line and current movement standard visible when practising.

Common mistakes

Distance

Jumping too far

Long jumps can spike fatigue and make the next several reps break down.

Breathing

Holding the breath

Floor work becomes much harder when each rep is treated like a maximal effort.

Rules

Rushing legal positions

A no-rep or penalty erases the time you hoped to gain. Rehearse the standard at controlled speed.

Training under fatigue

Build from short sets of 6-10 reps with full technical control. Later, use 3-5 rounds of 400 m running followed by 10-15 burpee broad jumps, keeping the run controlled. Add distance only when the chest-to-floor, takeoff, and landing positions stay consistent.

Scaling and next step

Scale by reducing jump distance, reps, or rounds. Step-back burpees and low-impact broad-jump patterns can build capacity, but return to the event movement before race day. Use the pacing guide to keep the fourth run honest and the weekly plan to place hard floor work sensibly.

Burpee broad jump FAQ

How many reps are in 80 m?

It depends on the distance you cover per rep. Train to the event distance and movement standard rather than relying on a fixed rep count.

Can I step up from the burpee?

Many athletes use a step-up pattern, but the exact legal movement must be checked against the current rulebook and your event briefing.