HYROX Burpee Broad Jumps Guide

What is the Burpee Broad Jump?

• A combined movement: complete a full burpee (chest to ground, feet return behind hands), then perform a broad jump forward.

• Cover a total of 80 m on the event turf - roughly 40-60 reps, depending on your jump length.

Rules & Form Requirements

1. Start with hands behind the line.

2. Chest must touch the floor in each burpee.

3. Hands land no more than one foot from where feet will land..

4. Jump with both feet together, and feet can't step past hands when standing .

5. Feet must take off and land together.

6. No stepping forward or crawling; violations risk warnings and a 5 m penalty on the second offense.

AT-HOME HYROX GYM SUPPLIES

1) Ski ERG Machine

2) Rower

3) Wall Ball

4) Sled

5) Sandbag for Lunges

6) Energy Waffles

7) Rope for Sled Pulls

Execution Steps

1. Burpee

   • Squat, hands behind line, kick to plank, chest touches, push up, jump feet forward (or step) but don’t surpass hands.

2. Broad Jump

   • Engage hips, swing arms, jump forward with both feet, land softly in a low squat ready for the next burpee.

Technique Variations

• Step-Up Method: slower, lower intensity. Ideal to conserve energy and maintain rhythm.

• Jump-Up Method: quicker but more demanding. Requires landing low and tight to sustain flow.

Common Mistakes

• Over-jumping early leads to fatigue later.

• Under-jumping makes the station inefficient. Instead, prioritize consistent, sustainable stride lengths

• Standing fully up after jumps or burpee wastes time and energy.

• Locked legs upon landing: land with bent knees and shoulders forward to flow into the next rep.

Training Tips

• Plyometric drills: box jumps, squat jumps, bounding broad jumps.

• Burpee intervals: alternating pacing to simulate event fatigue.

• Explosive push‑ups: enhance the burpee portion.

Pacing & Strategy

• Set a steady rhythm: try 10-12 reps/min; Reddit users recommend pacing in small consistent sets (5 burpees, pause, repeat).

• Manage heart rate: break before fatigue spikes to preserve energy for the run afterward.

• Maintain low posture: whether you step or jump, staying low saves time during transitions

Success in the BBJ station comes from balancing power, efficiency, and pacing. Learn the rules inside and out, choose the technique that fits your strengths, train both explosively and under fatigue, and keep your repetitions consistent. This is the path to shaving seconds off your time without crashing in later stations.

Need a Full HYROX Training Plan?

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