Station 4 of 8
HYROX Burpee broad jumps
80 m. Chest and thighs to the floor on every rep, two-footed take-off and landing on the jump.
- Men typical 5:38
- Women typical 6:48
- 6% of the race
80 m of burpees and jumps. How far you jump, and whether you stop, decides your split.
Open Men
Top 10%3:54Typical5:38Slowest 10%8:31
Open Women
Top 10%4:47Typical6:48Slowest 10%10:26
Time the top 10% win here 1:44 vs a typical Open Men finisher
Worth training #2 of 8 stations by time to gain · #1 is wall balls
Your number
Where does your split land?
one split doesn't make a race. your worst one usually explains it.
Your burpee broad jumps split
Is your burpee broad jumps actually slow?
Type the split from your last race or your last full simulation. See where it sits against real racers.
The RoxHype app
Fix the burpee broad jumps, then the next one.
A plan weighted toward the splits that are actually costing you time, rebuilt every week.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
worst split first
Technique: what the fast athletes do
01Do the arithmetic before race dayAt 1.5 m per rep, 80 m is about 53 reps. At 2.0 m it is 40. Thirteen fewer burpees is a minute. Measure your repeatable jump in training and know your rep count.
02Never stand fully uprightLand in the squat, hands straight down, chest to floor, drive out. Standing tall between reps adds a full extension and re-flexion to every single rep.
03Hands inside the kneesPlacing the hands narrow and close to the feet shortens the distance the chest travels and sets the hips up to jump rather than to stand.
04Metronome, not intervalsA steady five seconds per rep from the first metre beats a fast twenty metres followed by hands on knees, every time. Pick a cadence and hold it through the turn.
05Look at the far line, not your feetAthletes who watch the floor drift short. Pick the marker and jump at it.
The standard, by division
Same for every division: the same distance on the same machine.
Set by HYROX and they can change between seasons. Check the rulebook on hyrox.com and the judging brief at the venue.
Train it
Burpee broad jumps workouts Sessions from the library built around this station. Put it in a plan Your race date in, a week-by-week plan out.
The other seven
Questions people ask
Are slow burpee broad jumps a strength problem or a fitness one?
Usually fitness, not strength: the reps are light, but your heart rate is already high from the run. Train them inside run sessions in sets of 10 to 15. Holding pace but jumping short? Add broad jumps and box jumps.
How do I test which one it is?
Do the station fresh and timed at race weight, then compare it with your race split. Much faster fresh: it is fitness. Slow even fresh: it is strength or technique.
Why does it matter which one it is?
They need different weeks. Strength needs heavy, low-rep work and takes 6 to 12 weeks to show. Fitness needs the movement done tired, after intervals, and shows in 3 to 4 weeks.
How much are burpee broad jumps worth training?
It is about 6% of a typical Open Men race. The top 10% are 1:44 faster here than a typical finisher. That ranks #2 of the 8 stations. #1 is the wall balls (2:15).
Are Pro and Doubles splits published?
Not per station yet. Pro weights are heavier, so expect Pro splits close to the Open typical or a little slower. HYROX sets the weights and can change them between seasons: check hyrox.com before you race.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
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