The burpee broad jump is the station that breaks people.
It is 80 meters of burpee broad jumps -- a combination of chest-to-floor burpees and standing broad jumps, repeated until you reach the finish line. It comes at Station 5, right in the middle of the race, after 5km of running and four prior workout stations. Your legs, lungs, and willpower are all under siege.
And here is the part that makes it uniquely punishing: unlike stations with fixed rep counts, the burpee broad jump station punishes bad technique directly. Short jumps mean more reps. More reps mean more time. The difference between 40 reps and 55 reps over 80 meters is often the difference between a good time and a bad one.
Key Takeaway
The burpee broad jump station is 80m, requiring 40-55 reps depending on your jump distance. Data from 700,000+ HYROX results shows this is one of the highest-variance stations in the race (107 seconds between elite and recreational brackets). Maximizing distance per jump and maintaining a consistent rhythm are worth more than raw speed.
What Is the HYROX Burpee Broad Jump Station?
Each rep consists of two movements performed in sequence:
- Burpee: From standing, drop to the floor with chest touching the ground, then stand back up
- Broad jump: From standing, jump forward as far as possible, landing on both feet
You repeat this cycle until you have covered 80 meters. There is no fixed rep count -- the number of reps depends entirely on how far you jump each time.
Specifications:
- Distance: 80m (all divisions)
- Movement standard: Chest must touch the floor on each burpee; both feet must leave the ground simultaneously on the broad jump
- Position in race: Station 5 (after Run 5)
How Many Reps Do You Need?
Your total rep count depends on your average jump distance:
| Average Jump Distance | Total Reps for 80m | Typical Athlete Level |
|---|---|---|
| 2.0m | ~40 reps | Elite |
| 1.8m | ~45 reps | Advanced |
| 1.5m | ~54 reps | Competitive |
| 1.3m | ~62 reps | Recreational |
| 1.0m | ~80 reps | Beginner |
The math is brutal: An athlete jumping 1.0m per rep does double the work of an athlete jumping 2.0m. That is double the burpees, double the jumps, and double the time on the floor.
Every 10cm of additional jump distance eliminates 2-4 reps over 80m. Technique work that adds distance to your jump has a direct, measurable impact on your station time. This is one of the few stations where technique improvement has a compounding effect.
Average HYROX Burpee Broad Jump Times by Level
Data from 700,000+ results shows burpee broad jumps as one of the highest-variance stations in HYROX, with 107 seconds of difference between finish-time brackets.
| Level | Men | Women |
|---|---|---|
| Elite | 4:30 - 5:00 | 4:45 - 5:15 |
| Competitive | 5:30 - 6:30 | 6:00 - 7:00 |
| Recreational | 7:00 - 9:00+ | 7:30 - 9:30+ |
Key insight: The gap between elite and recreational is enormous -- often 3-4 minutes. This makes burpee broad jumps one of the most trainable stations in the race. Athletes who invest in technique and jump-specific conditioning can save 60-120 seconds.
Perfect Burpee Broad Jump Technique
1. The Burpee: Get Down and Up Efficiently
The burpee portion should be as fast and energy-efficient as possible. You are not trying to win a burpee competition -- you are trying to get off the floor quickly so you can jump.
Execution:
- Drop your hands to the floor and kick your feet back in one motion
- Let your chest touch the floor (movement standard)
- Push up and snap your feet forward under your hips
- Stand tall, preparing for the jump
Key points:
- Do NOT do a full push-up. Touch your chest to the floor and get up. Save your arms.
- Use a "snap down" motion rather than a slow, controlled descent
- Get your feet under your hips on the way up, not behind you -- this sets up a better jump position
2. The Broad Jump: Forward, Not Up
This is where most athletes leave time on the table. The goal is horizontal distance, not vertical height.
Execution:
- From standing, swing your arms back as you load your hips (quarter squat)
- Drive arms forward and up as you extend hips, knees, and ankles simultaneously
- Jump at roughly a 30-40 degree angle (forward trajectory, not upward)
- Land on both feet, absorbing with a slight knee bend
- Stabilize immediately -- do not take a step backward or stumble
Mental cue: Think "long jump" not "box jump." You want to cover ground, not get airborne.
3. The Landing: Stay Balanced
A bad landing costs more time than a short jump.
Key points:
- Land with feet hip-width apart
- Absorb the landing with soft knees
- Keep your chest up and weight centered
- Do NOT take a step backward after landing -- every backward step is lost distance
- Stabilize, then immediately drop into the next burpee
Common error: Landing with feet too close together, losing balance, and stepping backward 20-30cm. Over 50 reps, that costs 10-15 meters of wasted distance -- which means 5-8 additional reps.
Pacing Strategy: Rhythm Beats Speed
The single most important principle for burpee broad jumps is this: consistent rhythm beats sprinting.
Why Sprinting Fails
Athletes who blast through the first 20 meters at maximum speed almost always pay for it:
- Heart rate spikes to unsustainable levels
- Jump distance decreases as legs fatigue
- Burpee speed slows as oxygen debt accumulates
- Total time ends up slower than if they had paced evenly
The Ideal Rhythm
Find a pace you can sustain for ALL 80 meters and lock it in from rep 1.
Target rhythm by level:
| Level | Time per Rep | Includes |
|---|---|---|
| Elite | 6-7 seconds | Burpee + jump + reset |
| Competitive | 8-10 seconds | Burpee + jump + brief pause |
| Recreational | 11-14 seconds | Burpee + jump + reset |
Practical test: In training, do 10 burpee broad jumps at what feels like 70% effort. Time it. That per-rep pace should be very close to what you target for all 80 meters on race day.
Rest Strategy
If you need to rest during this station, follow these rules:
- Rest standing, not on the floor. Getting up from the floor costs more energy than pausing while standing.
- Rest after the jump, before the next burpee. Take 2-3 breaths, then drop.
- Keep rest breaks short. 5-8 seconds maximum. Longer breaks cool your muscles and make the next rep harder.
- Plan your breaks. If you know you need to rest, plan it every 15-20 reps rather than stopping randomly.
Common Mistakes
Mistake #1: Short Jumps From Bad Technique
What it looks like: Jumping 1.0-1.2m per rep because of poor arm swing, insufficient hip drive, or jumping upward instead of forward.
Fix: Practice standing broad jumps for distance as a standalone skill. Film yourself from the side. Work on the arm swing and hip extension pattern until you consistently hit 1.5m+ per jump.
Mistake #2: Stopping to Rest Too Long
What it looks like: Completing 10 reps, then standing for 15-20 seconds gasping, then doing 8 more, then resting even longer.
Fix: Planned short breaks are always faster than unplanned long breaks. Set a rhythm: 15 reps, 5-second pause, 15 reps, 5-second pause. Discipline beats willpower.
Mistake #3: Landing Off-Balance
What it looks like: Stumbling forward, stepping backward, or needing 2-3 seconds to stabilize after each jump.
Fix: Practice landing drills. Jump and stick the landing -- no movement after your feet hit the ground. Train proprioception with single-leg balance work and box jump landings.
Mistake #4: Slow Floor-to-Standing Transition
What it looks like: Lying on the floor for 1-2 seconds, doing a slow push-up, then slowly standing before the jump.
Fix: The floor-to-standing transition should take under 2 seconds. Practice "snap-ups" -- chest touches floor, then explode to standing in one motion. This is a skill that improves dramatically with repetition.
Training for Faster Burpee Broad Jumps
Workout 1: EMOM Burpee Broad Jumps
Setup: Every Minute On the Minute for 10-12 minutes Reps: 4-5 burpee broad jumps per minute, focusing on maximum distance per jump Focus: Quality reps, consistent jump distance, smooth transitions
Workout 2: Burpee Broad Jumps for Distance
Setup: 3-4 sets of 20 burpee broad jumps Measure: Total distance covered per set Rest: 2 minutes between sets Goal: Maximize distance while maintaining consistent rep quality
Workout 3: Post-Run Burpee Broad Jumps
Setup: 1km run at race pace, immediately into 40 burpee broad jumps for time Frequency: 1x per week Focus: Executing technique under running fatigue (race simulation)
Workout 4: Standing Broad Jump Practice
Setup: 5 x 5 standing broad jumps (no burpee), maximum distance Rest: 60 seconds between sets Focus: Pure jump distance -- arm swing, hip drive, landing stability
This is technique work, not conditioning. The goal is to add centimeters to your jump distance, which directly reduces your rep count on race day.
Race Day Execution
During Run 5
- Maintain your planned pace -- do not surge
- In the final 200m, mentally prepare: "Rhythm, not speed. Jump far, not fast."
- Shake out your arms and legs
RoxZone Transition
- Jog to the station, do not walk
- Position yourself at the start line, take one deep breath
- Begin immediately -- do not overthink
During Burpee Broad Jumps
- Reps 1-15: Establish your rhythm. This is NOT the time to sprint. Find your sustainable pace.
- Reps 16-30: Locked in. Focus on jump distance. Each rep looks identical.
- Reps 31-40+: Mental battle. This is where races are made. Stick to your rhythm. Do not slow down.
- Final 10m: Empty the tank. Push the pace slightly. You can see the end.
After Burpee Broad Jumps
- Jog immediately into Run 6
- Your legs will feel heavy -- this is temporary
- Run 6 does not need to be fast, it needs to be controlled
The Bottom Line
The burpee broad jump station rewards two things above all else: jump distance and rhythm consistency. Athletes who maximize their distance per rep and maintain a steady cadence from rep 1 to the final rep will always beat athletes who are fitter but sloppier.
Train the skill. Practice the rhythm. Add centimeters to your jump. The reps you eliminate through better technique are reps you never have to suffer through on race day.
Related Articles
- HYROX Sandbag Lunges Strategy -- Another high-variance station to optimize
- Station Performance Analysis -- Where to focus your training
- HYROX Running Strategy -- Pacing the runs between stations
- How to Beat 1:30 -- Complete strategy for the 1:30 target
Free Tools: Pacing Calculator -- Set split targets for your goal time | Race Analyzer -- Find your weakest stations
Data source: Analysis of 700,000+ HYROX results across multiple seasons. Full methodology and additional station analyses available at HyroxDataLab.com.