HYROX Burpee Broad Jump: The 7 Step ULTIMATE Guide!

Dynamic image showcasing 2 people mid-air, executing powerful Burpee Broad Jumps, next to the title 'Hyrox Burpee Broad Jumps.' This embodies the essence of the exercise – explosive movement and fitness in action.

HYROX newbie or a seasoned pro looking to add to your knowledge base?

Mastered not face-planting in burpees?

I’ve got 7 nuggets of wisdom gathered from the 100,000+ burpees I’ve completed in my training career that’ll have you leaping better than a caffeinated frog.

Grab a drink and lets jump into it.

1. What is the HYROX Burpee Broad Jump?

The HYROX Burpee Broad Jump is a combo move: a traditional burpee followed by a forward leap. This is done repeatedly until you cover a distance of 80m and is the 4th exercise station in HYROX. 

At the point of the HYROX Race in which you start the Burpee Broad Jumps, you will already have completed; 1km Run, 1000m Ski Erg, 1km Run, 50m Sled Push, 1km Run, 50m Sled Pull and 1km Run.

Straight after the Burpees Broad Jumps you will complete; 1km Run, 1000m Row, 1km Run, 200m Kettle Bells Farmers Carry, 1km Run, 100m Sandbag Lunges, 1km Run and 75-100 Wall Balls to complete the race. 

2. HYROX Burpee Broad Jump Movement Standards

  • The athlete starts with both hands behind the line.
  • The starting position is in the upright position, hands placed near feet, at most one foot length away. Once the hands are placed on the ground they cannot be moved forward.
  • In the lower position, the athlete’s chest must touch the ground.
  • Then, the athlete stands up and jumps forward, jumping and landing with both feet simultaneously.
  • The length of the jump is up to the athlete.
  • Taking any steps forward between the repetitions is not allowed.
  • The station is completed, once the athlete jumps across the finish line.
  • If the athlete violates any of the above mentioned points, the repetition becomes invalid and in the second warning the athlete receives a 5m distance penalty.
  • Distance 80 m (unless penalties are assessed)

Visit the HYROX Rules Book for more information.

3. Average HYROX Burpee Broad Jump Times

If not taken seriously, the Burpee Broad Jumps can significantly slow your HYROX race.

During the 2022/23 Season the average Burpee Broad Jump times for each category were;

Womens Open: 06:34 mins

Womens Pro: 04:53 mins

Mens Open: 05:37 mins

Mens Pro: 04:16 mins

Womens Doubles: 03:49 mins

Mens Doubles: 02:56 mins

The master tips below will help you perfect your technique and energy efficiency to breeze through this element of your HYROX race and take a step closer to the elite times.

Data Courtesy of https://www.theroxzone.com

4. Mastering the HYROX Burpee Broad Jump

The YouTube video above shows tips on perfecting your technique.

The Perfect Launch Position

The key to a quick and efficient burpee broad jump starts with your launch position. Keep your feet shoulder-width apart and your core engaged. This sets the stage for a powerful jump and a smooth landing back into the burpee.

Arm Swing Mechanics

Don’t underestimate the power of good arm swing technique. As you jump, swing your arms forward to generate additional momentum. This not only helps you jump farther but also keeps your body balanced.

Quick Recovery for the Next Rep

Landing softly and transitioning immediately into the next burpee is vital for maintaining speed. The quicker you can get back into the burpee position, the quicker you can complete the reps and cover the 80m distance. It’s all about that bounce-back!

Optimal Footwear and Gear

You wouldn’t run a marathon in flip-flops, would you? The same logic applies here. Choose lightweight, grippy shoes for better traction and more efficient jumps. And as for clothing, go for moisture-wicking fabrics that allow maximum mobility.

Master the Breath

Your breath is your secret weapon. Inhale deeply as you go down into the burpee and exhale forcefully as you launch into the jump. This optimises oxygen flow to your muscles, giving you that extra oomph.

Consistent Training Equals Consistent Gains

Consistency is your best friend. Incorporate burpee broad jumps into your regular workout routine, gradually increasing the number of reps and sets.

This will build both your anaerobic endurance and your overall speed to master the burpee broad jump.

3 Bonus Tips from HYROX Master Trainer Jade Skillen

5. What Muscle Groups Do HYROX Burpee Broad Jumps Target?

"Image featuring the male and female body with outlined muscles, illustrating the targeted muscle groups during a Hyrox Burpee Broad Jump. Highlighted areas include legs, glutes, core, chest, and shoulders

The Burpee Phase: The Launchpad

Quadriceps and Calves: Your quads and calves are the stars of the show during the burpee phase. They help you spring back up from the ground, setting the stage for a powerful broad jump.

The Broad Jump Phase: The Flight

Hamstrings and Glutes: These bad boys are your main engines during the broad jump. They provide the explosive force needed to launch you forward like a human rocket.

Core: Your core muscles are always on duty, ensuring you don’t end up doing a faceplant. They help maintain your balance and make sure the power from your legs is effectively transferred into that glorious leap.

Throughout the Exercise: The Sustainers

Upper Body: Your chest, shoulders, and triceps get a workout too, especially during the push-up part of the burpee. They’re the unsung heroes that keep the upper body engaged.

Erector Spinae: These muscles run along your spine and help you maintain an upright position throughout the exercise. A strong back means you can perform more reps without compromising form.

The Grip: Holding It Together

Forearms and Hands: Your grip strength comes into play when you hit the ground during the burpee. A strong grip helps you push off effectively and maintain good form.

The Cardio Element: Your Internal Engine

Heart and Lungs: The HYROX Burpee Broad Jump (Along with all the other HYROX Exercises) is as much a test of your cardiovascular fitness as it is of your muscle strength.

Your heart and lungs work in overdrive to keep you fuelled and ready for the next rep.

So there you have it, a quick rundown of the muscle groups that are begging for mercy during your HYROX Burpee Broad Jumps.

6. Common Mistakes in the HYROX Burpee Broad Jump

Image depicting a male performing a Burpee with a red cross over the top, symbolizing common mistakes in the race. This highlights the importance of proper form and technique during this challenging exercise

Inadequate Jump Distance

A short jump will cost you time and energy, meaning you have to do a higher volume of burpees to cover the same distance. If you jump short you also won’t fully engage the target muscles, particularly the glutes and hamstrings.

Ensure you leap with enough force to cover a substantial distance, thereby maximising muscle engagement and workout efficacy.

Incorrect Stance

A proper stance is crucial for stability and power. Your feet should be shoulder-width apart to provide a stable base for both the burpee and the jump. An incorrect stance can compromise your balance and limit your power output.

Uncontrolled Burpees

Consistency is key. Performing burpees in an erratic manner can lead to early fatigue and less energy efficiency. Aim for smooth, controlled movements to maintain a steady rhythm and better muscle engagement.

Poor Back Posture

Maintaining a straight back is essential for proper form and to avoid strain or injury. Overarching the back can disrupt energy transfer and compromise the exercise’s effectiveness. Keep your core engaged to support a straight back throughout the movement.

Weak Hand Placement

During the burpee phase, your hand placement on the ground should be firm to support your body weight effectively. A weak grip can lead to instability and disrupt the flow of the exercise.

Inconsistent Breathing

Proper breathing is vital for optimal performance and stamina. Maintain a rhythmic breathing pattern—inhale during the burpee and exhale during the jump—to ensure efficient oxygen supply to your muscles.

Underutilising Hip Power

The hips play a significant role in generating the force needed for the broad jump. Failing to engage your hips effectively can result in a weaker jump and reduced muscle engagement. Focus on using your hips to propel yourself forward in the jump phase.

7. Benefits of a HYROX Burpee Broad Jump – The Science Stuff

Image of a human torso, emphasizing the scientific benefits of a Hyrox Burpee Broad Jump. This exercise engages major muscle groups, promotes cardiovascular fitness, and enhances overall endurance.

Metabolic Afterburn: EPOC in Action

The burpee broad jump is a high-intensity interval training (HIIT) exercise, which triggers Excess Post-Exercise Oxygen Consumption (EPOC).

This means your body continues to consume more oxygen and burn calories for hours after the workout. Studies show that EPOC can increase your metabolic rate by up to 15% for up to 48 hours.

Neuromuscular Benefits: Proprioception and Motor Skills

The complex movements involved in the burpee broad jump enhance your proprioceptive abilities. Research indicates that proprioception improves neuromuscular junction efficiency, meaning better balance and coordination.

Targeted Muscle Activation: A Biomechanical Perspective

  • Quadriceps: Engaged during the squat and jump phases, aiding in knee extension.
  • Glutes: Activated during the hip extension in both the burpee and the jump.
  • Hamstrings: Work during the squat phase to control knee flexion.
  • Core Muscles: Engaged throughout to stabilise the spine, reducing the risk of lower back injuries.
  • Pectorals and Triceps: Used during the push-up phase, promoting upper body strength.

Joint Health: Low-Impact, High Reward

The burpee broad jump is a plyometric exercise, which means it’s designed to produce fast, powerful movements. Plyometrics have been shown to improve joint health by enhancing the production of synovial fluid, which lubricates the joints.

Cardiovascular Conditioning: VO2 Max and Heart Rate

This exercise can elevate your heart rate to about 80-90% of its maximum, improving your cardiovascular fitness and increasing your VO2 Max—a key indicator of aerobic endurance.

Aerobic and Anaerobic Benefits: Dual Fuelling Systems

The burpee broad jump works both your aerobic and anaerobic systems. Studies have shown that this dual approach can improve mitochondrial density, enhancing your cells’ ability to produce energy.

Psychological Resilience: Neurochemical Changes

The intense physical exertion releases endorphins, your body’s natural mood lifters. It also increases the production of Brain-Derived Neurotrophic Factor (BDNF), which has been linked to improved cognitive function and mental resilience.

Functional Fitness: Real-World Applications

The explosive power and agility gained from this exercise have direct applications in daily life, from sprinting for a bus to lifting heavy objects.

Injury Prevention: Kinetic Chain Reinforcement

The full-body engagement in burpee broad jumps strengthens the kinetic chain, reducing muscle imbalances and the risk of injuries related to overuse or improper form.

Wrapping Up

So there you have it, a brutal exercise with fantastic physiological benefits.

When trained in the right way they’re a key component in increasing your athletic performance.

Regulate you breathing, keep your movement rhythm and you’ll be at the 80m line and into the next run before you know it.

A bit of time mastering the basics of this movement goes a long way.

And if you’re new to HYROX try our 6 Week HYROX Training Plan for Beginners to get you started.


How far is the burpee broad jumps at HYROX?


What is the full HYROX workout?

1km Run, 1000m Ski Erg, 1km Run, 4 x 12.5m Sled Push, 1km Run, 4 x 12.5m Sled Pull, 1km Run, 80m Burpee Broad Jump, 1km Run, 1000m Row, 1km Run, 200m Kettle Bells Farmers Carry, 1km Run, 100m Sandbag Lunges, 1km Run and 75-100 Wall Balls to finish.

What is the difference between a half burpee and a full burpee?

A half burpee consists of only the squat thrust portion of the exercise, eliminating the push-up and jump. In contrast, a full burpee includes the squat thrust, push-up, and a jump at the end.

Burpees are a great upper and lower body workout to add to your HYROX training.

Is 100 Burpees Impressive?

100 Burpees displays a very impressive functional fitness level.

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