Hyrox burpee broad jumps: rules, technique and pacing

The burpee broad jump in Hyrox is 80 m of chest-to-floor burpees, each followed by a two-footed jump forward. No weight, same distance for every division, and more rules per meter than any other station: chest contact, foot stagger, where your hands go, where your feet land. Break them and you collect warnings, then 15-second penalties.

The good news is that this station rewards rhythm far more than raw power. Below: the Hyrox burpee broad jump rules and standard from the official rulebook, the distance, technique, pacing, the no-reps that catch people, and how to train it anywhere. If you'd rather have the work programmed and adjusted, that's a Hyrox plan that moves with your week.

What is the burpee broad jump in Hyrox?

It's station four. You run your fourth kilometer, straight after the two sleds, then burpee and jump your way along an 80 m course. It's the first station after the heavy front half of the race, so your legs arrive tired and your heart rate arrives high.

It's also fully trainable without any equipment, which makes it one of the easiest stations to fit into a Hyrox training plan and one of the most commonly neglected. All eight of the hyrox stations in order, with what each one demands, are in the hub post.

Hyrox burpee broad jump distance

80 m, for every division. There's no load to change, so Open, Pro, men and women all cover the same distance. Depending on the venue, the 80 m may be split into sections with turning points.

The rulebook says the length of each broad jump is up to you. How many reps 80 m takes depends on your jump length, and longer isn't automatically faster (more on that below).

Hyrox burpee broad jump rules: the official standard

These come from section 8.4 of the 26/27 singles rulebook. This is the station where reading the rules actually saves time.

The burpee

• ›Start with a burpee. The first burpee of each section starts with both hands on the ground behind the white start line, chest on the ground.
• ›Chest on the ground means the nipple line making clear contact with the floor. At the bottom of every burpee your chest must clearly touch.
• ›You can use a knee coming out of the bottom of the burpee.
• ›You can jump or step back into the burpee and out of it.
• ›Once your hands are down, they can't shift or move forward.

Where your hands and feet go

• ›No overstepping. When you jump or step out of the burpee, your feet can't go beyond your fingertips. The rulebook measures this as 30 cm from the base of your palms, where your hands meet your wrists.
• ›Hands close to your feet. For every burpee after the first in a section, your hands must be placed no more than 30 cm in front of the toes of your front foot. No diving forward to gain distance.

The broad jump

• ›Two feet together. Both feet must take off and land at the same time. The maximum stagger allowed is 5 cm between the front of one foot and the front of the other, on both take-off and landing.
• ›No extra steps or shuffles, at any time.
• ›Jump length is your call.

Sections, turns and the finish

• ›Grid lanes are only a guide. You can cross lanes to overtake a slower racer.
• ›At turning points you don't have to burpee around them, but you must jump across every white start/finish line with both feet fully over before turning.
• ›Each new section starts from the start line: chest on the ground, hands behind the white line.
• ›The station ends when you jump over the finish line. If either foot lands on the line, you do another burpee broad jump.

The rulebook also puts the onus on you: it's your responsibility to make it clear to the judges that you're meeting the standards. Ambiguous reps are your problem.

Penalties

First infringement: formal warning. Second: 15-second penalty. Every one after that: another 15 seconds, no further warnings.

Burpee broad jump technique

Get down efficiently

• ›Drop, don't lower. Walking your feet back one at a time is slow. Most people get faster by jumping both feet back into a plank and letting their chest meet the floor in one controlled drop.
• ›Hands just in front of your feet. Remember the 30 cm rule: place them close, not as far forward as you can reach.
• ›Chest down clearly. A visible touch at the nipple line. Hovering costs you a warning; doing it twice costs you 15 seconds.

Get up efficiently

• ›Snap your feet in. Jump your feet up toward your hands, landing behind your fingertips. Or step up, one foot at a time, if that's more sustainable for you. Both are legal.
• ›Use a knee if it helps. The rulebook allows it, and late in the station it can be the difference between steady and stuck.

The jump

• ›Moderate, repeatable jumps. A maximal broad jump takes longer to recover from and makes the next burpee harder to start. A comfortable jump you can repeat beats a heroic one you can't.
• ›Land balanced. Feet level, knees soft, so you can drop straight into the next burpee without a shuffle. Shuffling to rebalance is a no-rep.
• ›Arms swing, then down. Swing your arms forward into the jump, then bring your hands straight down toward the floor as you land.

How to pace burpee broad jumps

The pacing rule for this station is simple: find a rhythm you can hold without stopping, and hold it. Standing around between reps costs more time than a slightly slower rep.

• ›Start steady. You're coming off two sleds. The first 20 m shouldn't be your fastest.
• ›Breathe on a pattern. Many people breathe once at the top and once at the bottom of each rep.
• ›Short jumps when tired. As your legs fade, shorten the jump rather than stopping between reps.
• ›Don't sprint the end. Run five starts the moment you cross the line. Leave enough to run it.

Common no-reps and warnings

• ›Chest not touching. The most common one, especially late.
• ›Staggered feet on take-off or landing, beyond 5 cm.
• ›Extra steps or shuffles after landing.
• ›Hands too far forward, more than 30 cm in front of your front foot.
• ›Feet past your fingertips when you come up out of the burpee.
• ›Not crossing the white line with both feet before turning.
• ›Landing on the finish line, which means one more rep.

How to train burpee broad jumps

Practice the movement until it's boring

Start with technique: sets of five to ten reps, focusing on clear chest contact, hands close, feet level. Film yourself once. Most people find at least one habit that would draw a warning.

Then build volume

Build toward the full 80 m, then beyond. Useful sessions:

Strength that helps

Push-ups and squats for the up-and-down, plus jumps and lunges for the legs. The broad jump is easier when your legs are strong, which is why the sled work you do for the sled push hyrox weight carries over here too.

Training without space

No 80 m runway? Do burpee broad jumps up and back on a shorter stretch, practice turning at a line the way the race allows, or alternate burpees in place with standing broad jumps. The movement standard is what you're practicing; the exact distance can wait.

How it fits with the other stations

Burpee broad jumps sit between the heavy sleds and the row. The arms and lats you used on the SkiErg (and how far is the skierg in hyrox is 1,000 m of them) and on the rope at the sled pull still have to push you off the floor here. If your grip and back are your weak points, our guide to Hyrox sled pull is the place to start. No sled at your gym? Rope drags and banded hand-over-hand pulls are a guide to sled pull alternative options in one line.

After the burpees come the row, the carry and the lunges. The row is the station where people try to recover and lose time. Our guide to Hyrox rowing, in two words: pace evenly. The Hyrox farmers carry is a grip test. And Hyrox sandbag lunges are where the leg fatigue from these jumps shows up again.

How exrsz handles burpee broad jumps

exrsz builds a periodized plan from your goal, schedule, level and equipment, and since this station needs no equipment, it can go into any week. Station work, strength and running sit in one plan, it adapts each week to how you trained, and it reshuffles missed sessions.

FAQ

What is the Hyrox burpee broad jump distance?

80 m, the same for every individual division. Depending on the venue, it may be split into sections with turning points.

What are the Hyrox burpee broad jump rules?

Chest to the ground on every burpee, both feet taking off and landing together with no more than 5 cm of stagger, no extra steps or shuffles, and hands no more than 30 cm in front of your front foot. That's from the 26/27 singles rulebook.

Can you step back in a Hyrox burpee broad jump?

Yes. The rulebook allows you to jump or step back into the burpee and to jump or step out of it, and to use a knee coming up.

What counts as chest on the ground?

The rulebook defines it as the nipple line making clear contact with the ground.

What happens if you break the burpee broad jump standard?

The first infringement is a formal warning, the second is a 15-second penalty, and every one after that is another 15 seconds.