Station 4 of 8 · 80 m

HYROX Burpee Broad Jumps: technique, pacing & tips

Burpee broad jumps are the great equaliser. They are pure conditioning over 80 m and come after the sleds, when your legs are already heavy.

Technique cues

• Chest to floor, step or jump the feet in, then jump long
• Land softly and flow straight into the next rep
• Aim for consistent jump length rather than maximum length

What the standard looks like

• Chest touches the ground
• Both feet jump together
• Feet land before the next burpee begins

Where athletes lose time

Jumping as far as possible every rep. A consistent, moderate jump keeps your heart rate in check; huge jumps early mean slow, ugly reps at the end.

• Jumping too far and burning out
• Slow chest-to-floor transitions
• Not looking ahead to pick a landing spot

How to pace it

Pick a jump length you could repeat 50 times and stay on it. Smooth transitions between the floor and the jump save more time than a bigger jump.

Three drills to improve it

1. 5 × 20 m burpee broad jumps at a steady, repeatable jump length
2. EMOM burpees for 10 minutes, 8-10 per minute depending on level
3. Run 1 km into 40 m of burpee broad jumps

Educational guidance, not medical advice. Rules can change; check the official HYROX rulebook for your event. Stop any exercise that causes pain.