HYROX Burpee Broad Jumps
Burpee broad jumps quietly cost more time than any station except the sled push. Jump distance matters far more than turnover speed — covering more ground per rep means fewer total burpees, and fewer burpees is the entire game.
Why this station decides races
The arithmetic is unforgiving. At 1.5 m per jump you perform roughly 53 burpees; at 2 m you perform 40. That is thirteen fewer burpees for the same 80 m, which at race fatigue is well over a minute. Most athletes instinctively optimise for speed per rep and end up doing far more reps than necessary.
Typical splits
| Level | Burpee Broad Jumps split |
|---|---|
| Elite | 1:55–2:28 |
| Competitive | 2:24–3:13 |
| Age-group | 3:03–4:18 |
| First-timer | 4:08–6:14 |
Computed from 18,930 of our own results with recorded splits, pooled across categories and genders — see our methodology.
Technique
- 01
Maximise jump distance first
Every extra 25 cm per jump removes several burpees from the station. Prioritise distance over cadence, always.
- 02
Minimise vertical travel
Drop to the floor efficiently and come up only as high as you need to jump forward, not upward. Vertical height is wasted energy.
- 03
Meet the chest-to-floor standard every rep
Chest and thighs must touch the floor. A no-rep here means repeating the most expensive movement in the race while already exhausted.
- 04
Swing your arms into the jump
An active arm swing adds meaningful distance for almost no extra cost. Most athletes leave their arms passive.
- 05
Land soft and absorb
Land with bent knees and flow straight into the next rep rather than landing stiff and stopping.
Common mistakes
- Small fast jumps — the single most common error, and it adds a dozen or more burpees.
- Jumping up rather than out.
- Failing chest-to-floor and getting no-repped when you can least afford it.
- Sprinting the first 20 m and then walking between reps for the remaining 60 m.
How to train it
Distance-capped sets
5 × 10 m of burpee broad jumps, counting reps. Try to lower your rep count each round rather than your time.
Standing broad jump practice
3 × 8 maximal broad jumps, fully rested. Improves the distance ceiling that everything else depends on.
Burpee volume under fatigue
4 rounds of 15 burpees with a 200 m run between. Builds tolerance for the movement when your heart rate is already high.
Common questions
- How many burpees are in the HYROX burpee broad jump?
- It depends entirely on your jump distance, because the station is measured in distance rather than reps. Over 80 m, roughly 40 reps at 2 m per jump or around 53 reps at 1.5 m — which is why maximising jump distance matters far more than moving quickly.
- How do I get faster at burpee broad jumps?
- Jump further, not faster. Covering more ground per rep reduces the total number of burpees, and burpees are what cost the time. Use an active arm swing, keep vertical travel minimal, and hold your jump distance consistent as you fatigue.