HYROX Burpee Broad Jumps: Rules, Technique and How to Train 80 Meters
Training photo: Dan Fahey, Gritty Soldier
The burpee broad jumps are station 4, right after both sleds. They look simple, but they have more detailed rules than almost any other station, and they are where a fast start comes back to bite you.
The Rules (2026/27)
- First burpee: start with both hands behind the white start line and your chest touching the ground. Once your hands are down, they cannot move forward.
- Every other burpee: your hands go down no more than 30 cm past your front toes.
- Chest to the floor: your chest must clearly touch the ground at the bottom of every burpee. You can use a knee to get up.
- No overstepping: when you jump or step your feet in, they cannot land beyond your fingertips.
- Two-footed jumps: both feet take off and land together, with no more than 5 cm of stagger. No extra steps or shuffles. How far you jump is up to you.
- Turning lines: cross each white line with both feet fully over it.
- The finish: the station ends when you jump over the finish line. If either foot lands on the line, you do another burpee broad jump.
- Penalties: 15 seconds per infringement.
Technique
Step back, step in
Stepping your feet back and in one at a time is slower per rep but much cheaper on your heart rate than jumping both feet. Many athletes jump out and step in, or step both ways. Find what you can hold for 80 meters.
Jump for consistency, not distance
A huge jump means you land off balance and take longer to get down. A comfortable, repeatable jump is usually faster over 80 meters.
Land soft and go straight down
Land with bent knees, hands already reaching for the floor in front of your feet. Every pause between landing and the next burpee adds up.
Find a rhythm
Breathe on the way down and on the jump. A steady rhythm beats a fast start and a long stop.
From the Pro Division
Austen's Race Pointers
Battle Bunker founder Austen Alexander is a Navy veteran and a seven-time HYROX Pro racer. His advice holds whether it is your first race or your fiftieth:
- Don't go out too hot. The first run and the SkiErg feel easy because you are fresh. That is the trap. Hold back early and you will still have legs when the race really starts.
- Slow is smooth, and smooth is fast, especially with your cardiovascular system. Once your heart rate is pinned in the red, getting it back down costs far more time than staying steady would have.
- Take breaks as needed. Do not try to go unbroken on every station. A short planned break on the sleds, the lunges, or the wall balls costs seconds. Blowing up costs minutes.
How to Train Burpee Broad Jumps
- Race-distance repeats: 80 m at race pace, rest 3 minutes, 3 rounds.
- Sled into burpees: 50 m sled pull, then 40 m of burpee broad jumps. That is the transition you face in the race. Our sled pull guide covers the station before this one.
- EMOM: 6 burpee broad jumps every minute for 10 minutes. Builds a pace you can hold.
- Burpees into row: 80 m burpee broad jumps straight into a 500 m row. See our HYROX rowing guide.
- Strength: push-ups and squats keep each rep cheap. Our hand-release push-up guide covers the chest-to-floor position.
The Hybrid Weight Vest MK2
Push-ups, step-ups and lunges in a weighted vest make bodyweight burpees feel lighter on race day. Adjustable plates, from $199.99.
Shop the VestCommon Mistakes
- Not touching the chest. Penalties add up fast here.
- Hands too far forward. More than 30 cm past your toes is a fault.
- Staggered landings or a shuffle step. Both feet together, every jump.
- Landing on the finish line. One more rep.
See every station in order in what HYROX is, every station and every weight, and put it all together with our HYROX race-simulation workouts and pacing strategy.
Free download
The 8-Week HYROX Training Plan
Four sessions a week, every station covered, the official 2026/27 weights, and garage swaps for the sled and SkiErg. Free PDF to your inbox.
Get the free plan
The Skirmish Training Sandbag
Adjustable from 20 to 40 lb, so it covers the 10 kg (22 lb) race bag for lunges, carries and race-simulation work. 1000D Cordura, made in the USA, $89.
Shop the SkirmishHYROX Burpee Broad Jumps FAQ
How far are the HYROX burpee broad jumps?
80 meters in every division.
Does your chest have to touch the floor in HYROX burpees?
Yes. Your chest must clearly touch the ground at the bottom of every burpee.
How far can my hands go in front of my feet?
No more than 30 cm past your front toes, except on the first burpee, where your hands start behind the white line.
Can I step instead of jumping back in the burpee?
Yes. You can step or jump your feet back and in. The broad jump itself must take off and land with both feet together.
What happens if I land on the finish line?
You have to do another burpee broad jump. The station ends when you jump fully over the finish line.
Source: HYROX 26/27 Singles Rulebook. Rules can change between seasons, so check the current rulebook before race day. Battle Bunker is not affiliated with HYROX.
