HYROX station guides: Burpee Broad Jumps

Burpee Broad Jumps are the silent killer of HYROX – deceptively simple, relentlessly demanding. This station hits halfway through the race, when your engine’s hot and your legs are already taxed from the sleds and 4km of running. What you do here sets the tone for the rest of your race.

Let’s break down how to train, pace, and improve your Burpee Broad Jumps – and why this one movement can unlock serious gains across your whole event.

Want to nail your form on every HYROX station? Get dialed in with our complete HYROX station guides:

• HYROX Running
• SkiErg
• Sled Push
• Sled Pull
• Rowing
• Farmers Carry
• Sandbag Lunges
• Wall Balls

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What is the HYROX Burpee Broad Jump?

It’s exactly what it sounds like: a full burpee immediately followed by a broad jump, repeated until you hit 80 meters. Both movements are tough solo. Back-to-back? That’s where it gets real. You’ll hit this station fourth – right after sled push and sled pull – with four more 1km runs and stations still ahead.

Why Burpee Broad Jumps make you a better athlete

They’re not just race-specific – they’re full-body brutal in all the best ways:

• Builds strength under fatigue: Every rep recruits your chest, core, glutes, hamstrings, and more – while your heart rate climbs.
• Develops athletic coordination: It’s about timing, rhythm, and clean transitions.
• Improves anaerobic capacity: You’re training that critical “go zone” between pace and power.
• Boosts body awareness: Learn to land soft, jump clean, and move with purpose.

HYROX distance + reps

You’ll complete 80 meters of Burpee Broad Jumps. Most athletes average 40-60 reps depending on jump length and fatigue.

Training under race conditions is one of the best ways you can prepare for race day. Centr’s HYROX training programs include strategic race simulations as part of your schedule.

Official HYROX Burpee Broad Jump rules

To complete the Burpee Broad Jump station without penalties, you need to follow the official standards set out by HYROX.

Official HYROX rules:

• The racer must start by completing a burpee.

• The first burpee of each section starts with both hands placed on the ground behind the white start line, with the racer’s chest on the ground.

• The racer may then jump or step out of the burpee before broad jumping forward over the start line.

• During all broad jumps, both feet must be parallel for taking off and landing.

• Racers are permitted to use a knee when coming out of the bottom of the burpee position.

• When jumping or stepping out of any burpee, the feet cannot go beyond the racer’s fingertips.

• When starting all subsequent burpees, the racer’s hands must be placed no more than 30 cm ahead of their toes.

• The racer may then jump or step backwards into the burpee position. In the bottom of all burpees, the racer’s chest must clearly touch the ground.

• The length of each broad jump is up to the racer.

• The workout station is completed once the racer jumps over the finish line. If either foot lands on the finish line, another burpee broad jump must be completed.

Penalties:

• A racer’s first infringement will result in a formal warning

• A second infringement will result in a 15-second penalty

• Each subsequent infringement will incur an additional 15-second penalty

How to nail your burpee broad jump form

Starting Position: Feet shoulder-width, core braced, arms relaxed

Burpee:

• Hands behind the line, kick back to plank

• Lower chest to ground, elbows tucked

• Step or jump feet back in behind hands

Broad Jump:

• Load hips and drive forward

• Use arms for momentum

• Jump forward (not up) with both feet

• Land softly with knees bent and reset cleanly

The best exercises to improve burpee broad jumps

Don’t just grind reps. Build power, coordination, and stamina with smart supplementary work:

• Box Jumps – for explosiveness

• Bounding Broad Jumps – to fine-tune horizontal distance

• Explosive Push-ups – upper-body speed and strength

• Squat Jumps – improve landing mechanics

• Burpee Intervals – build resilience at race pace

• Lateral Hops – enhance landing control and balance

Pacing tips to save time

A solid HYROX performance isn’t made in one station – but one station is all it takes to lose momentum if you come out too hot. Burpee Broad Jumps reward athletes who know how to stay composed under fatigue. The goal? Maximize efficiency without red-lining your heart rate.

Use a steady rhythm and:

• Breathe with intention – no breath-holding
• Step up, don’t jump up – conserve energy and avoid spikes
• Break if needed – briefly, intentionally – a 5-second pause beats 20 sloppy reps

Centr Athlete and elite HYROX competitor Meg Jacobi shares her go-to pacing strategy: “Use the step-up method (stepping up one leg at a time after performing the burpee) to conserve energy and keep your heart rate lower. Maintaining steady movement with less breaks will yield a better time overall on this station than going too fast and having to take lots of pauses.”

Common burpee broad jump mistakes to avoid

Even experienced athletes can get caught out here. These are the most common form faults and pacing errors – and how to correct them before they cost you meters or a penalty.

• Jumping too high, not far enough – Use arms to drive forward, not up
• Poor landing mechanics – Keep knees soft and aligned
• Gassing out early – Build volume with BBJ intervals under fatigue

How to work burpee broad jumps into your training

Burpee Broad Jumps don’t just belong on race day – they should be a regular part of your prep. Here’s how to layer them in depending on your phase, focus, and fatigue level.

• At the start of sessions – Work on power when your body is feeling fresh
• After running or HIIT – Simulate fatigue and race-day transitions
• As dedicated intervals – Build output and consistency under pressure

Get race-day ready: Burpee Broad Jump workout

Try this Centr-style station primer to dial in pacing and movement quality:

3 Rounds:

• 20m Burpee Broad Jumps (steady pace)

• 30 sec rest

• 60 sec SkiErg (moderate)

• 30 sec rest

The best HYROX training program

Burpee Broad Jumps are just one of eight challenges in HYROX – and you’ll need more than grit to master them all. Centr is home to the only HYROX-certified training system built for race-day dominance – and everything before and after.

Whether you’re just starting or chasing your next personal best:

• HYROX Training Programs: Go from 12 weeks out right up to race day with structured programs that don’t just help you complete, they’ll make sure you compete.
• HYROX Recovery resets your body post-race with smart movement and active deloads
• HYROX Sustain keeps your performance sharp in the offseason – no burnout, no backslide

Train smarter. Race stronger. Stay ready. Start with 7 days free on Centr.

Want more HYROX in your life?

• A dietitian’s guide to HYROX nutrition
• 3 Centr Athletes share their best HYROX hacks
• Essential HYROX meals and snacks for race day
• New to HYROX? Here’s everything you need to know