HYROX® burpee broad jumps: standard, rhythm and training

What is the burpee broad jump standard in a fitness race?

Each repetition is a burpee with your chest touching the floor, followed by a broad jump with both feet leaving and landing together. You cover 80 m in total, and you choose how long each jump is. The station ends only when both feet land beyond the finish line. This summary is in our own words.

• Start of each length: hands behind the start line and chest on the floor, with the line across your chest at nipple height clearly touching the ground.
• Every burpee: at the bottom your chest must clearly touch the floor. A light brush does not count.
• Hands: after the first burpee, place your hands no more than about 30 cm in front of your toes, and do not slide them forward once they are down.
• Feet: when you step or jump out of the burpee, your feet may not go past your fingertips.
• Knee: you may use a knee to help you come up out of the bottom position.
• Jump: both feet leave the floor together and land together. A gap of up to 5 cm between the front of one foot and the other is tolerated. Extra steps and shuffles are not.
• Finish of each length: jump over the line with both feet fully across. If a foot lands on the line, you do another repetition.

The first infringement is a formal warning and each one after that adds 15 seconds, so a clean standard is worth more than a rushed one. Our guide to rules and penalties explains how no-reps and time penalties work across all eight stations.

How many burpee broad jumps is 80 metres?

It depends on your jump, because the rulebook leaves the length to you. At 1.5 m per jump the station is about 53 burpees, at 2 m about 40, and at 1.2 m about 67. These counts are our estimates from simple division, not race data.

Measure your own jump. Mark ten jumps on a floor with tape and divide the distance by ten. The right length is the one that you can repeat on the last jump as well as on the first, not the longest one you can do once.

Count a few extra repetitions for the turns, because every length ends with a jump over a line and a new burpee from behind the next one. Use the fitness race time calculator to see how a slower or faster station changes your total.

What rhythm works for burpee broad jumps?

Pick a rhythm that you could keep for the whole station and make every repetition the same: down, chest to the floor, up, jump, land, go again. A steady cadence beats a fast start followed by a stop. Our suggestion is to start the first 10 reps one notch easier than feels necessary.

1. Stand tall behind the line. Place your hands on the floor, no more than about 30 cm in front of your toes.
2. Step or jump your feet back and lower your whole body until your chest clearly touches the floor.
3. Press up and bring your feet back under your hips. Use a knee if that is smoother for you.
4. Stand, swing your arms and jump forward, taking off and landing with both feet together.
5. Land softly, lean over and place your hands for the next burpee without stepping forward.

• Count in blocks of 10 so you always know how far you are. This is our recommendation.
• Hold one jump length for the whole station. A jump that gets shorter in the second half is a sign you started too hard.
• Keep your eyes a few metres ahead, not on the floor, so your hips stay high when you stand.
• Do not shave the chest touch to save a second. A repeated no-rep costs more than a slow clean rep.
• Remember the station comes right after the sled pull, so your arms and grip arrive tired.

How should I breathe during burpee broad jumps?

Breathe out on the effort and in on the easy part. Exhale as you press up from the floor and again as you jump, and breathe in as you go down. Do not hold your breath at the bottom. This is our coaching suggestion, not a rule, so adjust it to whatever keeps your breathing steady.

• Aim for one full breath cycle per repetition: in on the way down, out on the press and the jump.
• Take two slow breaths before the first burpee. You arrive from a 1 km run with a high heart rate, and a calm start sets the pace for the rest.
• If your breathing runs away at the halfway point, shorten the jump for a few repetitions before you stop. Stopping to recover costs more than a smaller jump.
• Keep your jaw and shoulders relaxed. Tension in the neck makes the push-up part feel harder than it is.

What mistakes cost the most time at burpee broad jumps?

Most lost time comes from three things: starting too fast, no-reps from a chest that does not clearly touch the floor, and uneven landings. All of them can be fixed in training. Watch a video of yourself doing 10 repetitions from the side and from behind.

• Going out too hard. The first 15 reps feel easy, then the pace collapses. Start at the rhythm you want in the last 15.
• A half-touch chest. A judge can only accept a rep that is clearly right, so make the contact obvious.
• Staggered feet. A bigger difference than 5 cm between your feet in take-off or landing is not accepted. Practise a two-foot take-off every time.
• Overstepping in the burpee. Feet that go past your fingertips are a breach, so keep the step small.
• Landing on the line. If a foot touches the finish line you do another repetition, so aim past it.

How much should I train burpee broad jumps?

Once a week is enough for most athletes, from about 12 weeks out, building from sets of 10 to the full 80 m in the last three weeks. The movement is hard on shoulders, wrists and calves, so more than twice a week adds fatigue faster than fitness. This is our recommendation, not a published standard.

Place the work after a run when you can, so you practise the same order as in the race. Our guide to compromised running shows how to build runs and stations together, and the weekly training structure guide shows where such a session fits in a week. Support the movement with strength training for legs and shoulders.

How can I train burpee broad jumps without special equipment?

You need a flat floor of about 20 m, tape or chalk for two lines, and a way to count. Mark a start and a finish line 10 or 20 m apart and do lengths back and forth. A corridor, a car park or a gym floor works, and the distance matters more than the surface.

• Mark the lines with tape, chalk or a shoe, and always start the first burpee of a length from behind the line, as in the race.
• Measure your jump with ten jumps and a tape, then use the same length in every session.
• On grass the landing is softer but the take-off is slower. Use it for volume and use a hard floor for race rhythm.
• With little space, use short lengths of 5 or 10 m, and count the lengths so the total reaches 80 m.
• To learn the movement, do the burpees without the jump, then add a standing two-foot jump over a line.
• If the shoulders or wrists are sore, use a step-out burpee for a session, keep the broad jump, and rest the joint before the next hard day.

A set of burpee broad jumps needs no machine, so it fits at the end of any run. See also how the station fits among all eight in our guide to stations and weights.