How Many Burpees in HYROX?

Quick answer: HYROX includes 80 burpee broad jumps as one of the eight workout stations. This station comes after the 6km run segment and before the final 1km run. Athletes must complete all 80 repetitions, jumping forward with each burpee rather than performing standard burpees. The distance covered is typically 80 meters total.

Understanding HYROX Burpees: The Complete Breakdown

The burpee broad jump station is one of the most challenging segments in HYROX, requiring both explosive power and endurance. Located strategically in the race sequence, this station tests your ability to maintain form and power output when you're already fatigued.

What Makes HYROX Burpees Different

The Burpee Broad Jump Format

Unlike traditional burpees, HYROX requires burpee broad jumps, which means:

• Each burpee includes a forward jump instead of a vertical jump
• You must cover distance with each repetition
• The total distance is approximately 80 meters
• All 80 repetitions must be completed consecutively

Station Placement in the Race

The burpee broad jump station appears as Station 7 in the HYROX race format:

1. 1km Run

2. SkiErg (1000m)

3. 1km Run

4. Sled Push (50m)

5. 1km Run

6. Sled Pull (50m)

7. 1km Run

8. Burpee Broad Jumps (80 reps)

9. 1km Run

10. Rowing (1000m)

11. 1km Run

12. Farmers Carry (200m)

13. 1km Run

14. Sandbag Lunges (100m)

15. 1km Run

16. Wall Balls (75/100 reps)

17. 1km Run

Breaking Down the Numbers

Time Expectations by Level

Elite Athletes (Sub 60 minutes):

• Complete 80 burpee broad jumps in 3:30-4:30 minutes
• Average of 2.6-3.3 seconds per burpee
• Minimal rest between repetitions

Competitive Athletes (60-75 minutes):

• Complete station in 5:00-6:30 minutes
• Average of 3.75-4.9 seconds per burpee
• Short breathing breaks every 10-20 reps

Recreational Athletes (75-90 minutes):

• Complete station in 6:30-8:00 minutes
• Average of 4.9-6 seconds per burpee
• Regular breaks every 5-10 reps

Beginners (90+ minutes):

• Complete station in 8:00-12:00 minutes
• Average of 6-9 seconds per burpee
• Frequent rest breaks as needed

Technique Considerations for 80 Repetitions

Optimal Jump Distance

The key to completing 80 burpee broad jumps efficiently is finding your sustainable jump distance:

• Average jump: 1 meter per repetition
• Too long: You'll fatigue quickly and slow dramatically
• Too short: You'll need extra burpees to cover the distance
• Sweet spot: 70-100cm depending on your height and power

Energy Management Strategy

With 80 repetitions to complete, pacing is crucial:

First 20 reps: Start controlled, establish rhythm

• Focus on consistent jump distance
• Maintain steady breathing pattern
• Don't go out too fast

Middle 40 reps: Maintain sustainable pace

• Break into mental chunks (sets of 5 or 10)
• Keep form tight to prevent energy waste
• Use brief pauses at the top if needed

Final 20 reps: Mental toughness phase

• Shorten jump distance slightly if needed
• Focus on one rep at a time
• Remember the 1km run follows immediately

Training for 80 Burpee Broad Jumps

Building Volume Progressively

To prepare for 80 burpee broad jumps in competition:

Week 1-4: Foundation Phase

• 3 sets of 10-15 burpee broad jumps
• Focus on technique and consistency
• Rest 2-3 minutes between sets

Week 5-8: Volume Building

• 2 sets of 25-30 burpee broad jumps
• Reduce rest to 90 seconds
• Practice under fatigue

Week 9-12: Race Simulation

• 1 set of 40-60 burpee broad jumps
• Full 80 reps once every 2 weeks
• Practice after running to simulate race conditions

Key Muscle Groups to Strengthen

The 80 burpee broad jumps primarily target:

• Quadriceps and glutes for jumping power
• Core muscles for stability
• Shoulders and chest for the push-up portion
• Hip flexors for explosive movement
• Cardiovascular system for sustained effort

Competition Day Strategy

Pre-Station Preparation

As you approach the burpee station:

• Control breathing during the preceding run
• Mentally prepare for 80 reps
• Visualize your target pace
• Have a rep counting strategy ready

During the Station

Counting Strategy Options:

• Count up to 80 (straightforward but can be daunting)
• Count in sets of 10 (eight sets total)
• Count down from 80 (psychological advantage)
• Count in chunks of 20 (four mental segments)

Transition Management

Remember that after completing all 80 burpee broad jumps:

• You immediately transition to a 1km run
• Don't empty the tank completely
• Save 10-15% energy for the run
• Use the first 200m of the run to recover

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