Station 4 of 8
HYROX Burpee Broad Jumps: Complete Station Guide
80m of burpee + two-footed broad jump, chest to ground each rep
Burpee broad jumps are HYROX's cruelest math: roughly 55–70 reps of full-body work at the halfway point of the race, right when fatigue arrives. Alongside wall balls it's where the most race time is won or lost — and unlike wall balls, it also destroys your next run if you sprint it. The athletes who look slow here and fast at kilometer 6 planned it that way.
How long should the Burpee Broad Jumps take?
- Beginner: 6:30–9:00
- Average: 5:15–6:30
- Competitive: 4:15–5:15
- Elite: 3:15–4:15
One of the two widest-spread stations in the race. Improving from 'average' to 'competitive' here is usually worth more than a minute — more than most athletes can find on any run.
Official weights & standards
- All divisions: 80m total distance
- Rep standard: Chest and thighs touch the floor; two-footed take-off on the jump; land and repeat
- Doubles: 80m shared between partners
Technique
- Step down and step up rather than snapping flat and bouncing — for everyone below elite level, the step-down burpee is faster over 80m because it's sustainable.
- Jump for modest distance: a consistent 1.2–1.5m jump beats alternating 2m leaps with rests.
- Land with feet under you, already falling into the next burpee — the transition IS the technique.
- Keep a metronome cadence: pick a sustainable rep rhythm in training (e.g., one rep per 5–6 seconds) and hold it the whole 80m.
- Breathe on the way down and up — holding breath through reps redlines you by 40m.
Where athletes lose time
- Opening with big explosive jumps and hitting a wall at 30m.
- Full snap burpees when you haven't trained them under fatigue — form collapses, no-reps follow.
- Standing fully upright between reps: every full stand is half a second, and there are ~60 reps.
- Ignoring this station in training because burpees are unpleasant. It's 6+ minutes of your race.
Race-day pacing
Aim for the pace you could continue for 100m, not 80m. Your target should feel embarrassingly easy for the first 20m. The station ends at the halfway mark of the race — exit at a heart rate you can run at, or the next 1km becomes a walk.
How to train it
- Volume base: 3 × 20 burpee broad jumps at race cadence, weekly, from Base phase onward.
- Compromised: 500m hard run → 15 burpee broad jumps × 4 rounds, rehearsing the exact exit-to-run transition.
- Cadence work: set a timer beep every 5 seconds and hit one rep per beep for 3 minutes without breaks.
- Progression plan: see the burpee progression workout if you're starting from scratch.
FAQs
How many burpee broad jumps is 80m in HYROX?
Most athletes take 55–70 reps depending on jump length — around 1.2–1.5m per jump. Counting reps is less useful than holding a cadence: pick a sustainable rhythm and let the distance take care of itself.
Step-down or jump-back burpees for HYROX?
Step-down for almost everyone. Elite athletes snap because they've trained it for years at volume; for everyone else, stepping is 10–15% slower per rep but doesn't collapse at rep 40, which makes it faster over 80m — and leaves you a functioning next run.