HYROX Burpee Broad Jump Tips: Technique, Pacing & Energy Conservation

Burpee Broad Jumps: Station 4 Overview

Burpee Broad Jumps are the fourth workout station in HYROX, coming after the Sled Pull and before Rowing. You'll complete 80 burpee broad jumps covering approximately 80 meters of forward distance.

This station is a cardiovascular test that sits right in the middle of the race. It's where pacing discipline matters most—go too hard here and you'll pay for it across the remaining 4km of running and 4 stations.

Movement Standards

Each burpee broad jump must meet these standards to count:

Proper Technique

The Burpee Phase

1. Drop down: Hands hit ground, chest follows immediately
2. Chest contact: Clear chest-to-ground—not just stomach
3. Push up: Press off ground, bringing feet forward
4. Stand tall: Fully upright—hips and knees extended

The Broad Jump Phase

1. Two-foot stance: Feet roughly shoulder-width apart
2. Arm swing: Use arms for momentum (optional)
3. Jump forward: Focus on forward distance, not height
4. Land together: Both feet hit simultaneously
5. Immediately descend: Flow into next burpee

Efficiency Tips

• Smooth transitions: Don't pause between phases
• Minimal air time: Low, efficient jumps—not explosive leaps
• Rhythm over speed: Find a sustainable cadence
• Use the descent: Fall into the burpee rather than slowly lowering

Burpee Variations

Pacing Strategy

The 80-Rep Challenge

80 burpee broad jumps is a significant workload. Your approach should prioritize sustainable effort over maximum speed.

Rep Breakdown Options

Pacing Philosophy

• Start conservative: First 20 reps should feel "too easy"
• Maintain rhythm: Same pace at rep 60 as rep 20
• Shrink jumps, not stops: Smaller jumps beat frequent rest
• Control heart rate: If gasping, you're going too hard

Target Times

Heart Rate Management

Burpees spike heart rate faster than almost any other movement. Managing this is critical for the rest of your race.

Warning Signs

• Gasping for breath (can't talk)
• Vision narrowing or spotty
• Legs feeling heavy and unresponsive
• Pace dropping dramatically

Recovery Strategies

• Slow down immediately: Don't push through—you'll pay later
• Switch to stepping: Both back and forward
• Take a standing breath: 5 seconds at the top of a rep
• Smaller jumps: Reduce jump distance to minimum

Common Mistakes

Training for Burpee Broad Jumps

Weekly Structure

• Technique day: 5 x 16 at controlled pace, focus on movement quality
• Endurance day: 80 unbroken (or with minimal breaks) for time
• Fatigued practice: Burpee broad jumps after running or other stations

Key Training Exercises

• Burpee broad jumps: The actual movement—no substitute
• Regular burpees: Build burpee endurance
• Broad jumps only: Leg power and technique
• Box jumps: Explosive leg power
• Mountain climbers: Cardio endurance, hip flexor conditioning

Simulation Workouts

• Workout A: 1km run → 40 burpee broad jumps → 1km run → 40 burpee broad jumps
• Workout B: Sled pull 25m → 20 BBJ → Row 250m (repeat 4x)
• Workout C: Full HYROX simulation with burpees in sequence

Building Capacity

• Start with 40-50 reps and build to 80+
• Track your time for 80 reps weekly
• Practice both fresh and fatigued
• Test different pacing strategies

Race Day Execution

Approaching the Station

• Arrive from Run 4 with controlled breathing
• Take position at the start line
• Take 2-3 deep breaths before starting
• Remind yourself: "Sustainable pace"

During the Station

• Count your reps (or watch the counter)
• Stick to your planned break strategy
• Monitor your breathing—adjust if gasping
• Switch to stepping if heart rate spikes

Mental Markers

• 20 reps: Check in—if struggling, slow down NOW
• 40 reps: Halfway—you know what's coming
• 60 reps: 20 to go—maintain form
• 70 reps: Final push—controlled finish

Exiting the Station

• Complete your final rep across the line
• Walk into the running lane—don't sprint
• Use Run 5 to recover heart rate
• Rowing is next—you'll need your legs back

Doubles Strategy

In Doubles, partners split the 80 reps. Common strategies:

• 40/40 split: Each partner does 40 straight
• 20/20/20/20: Alternate every 20 reps
• 10s rotation: Frequent switches keep intensity high

The non-working partner should rest and recover—don't burn energy cheering excessively. Save it for your turn.

Race Day Checklist

• ☐ Rep breakdown strategy decided
• ☐ "Sustainable pace" mindset
• ☐ First 20 reps intentionally easy
• ☐ Permission to step when needed
• ☐ Small jumps beat big breaks
• ☐ Clear chest-to-ground every rep
• ☐ Stand fully before jumping

What's Next: Rowing

After Burpee Broad Jumps, you'll run your fifth 1km before Rowing 1000m. The transition: your heart rate is elevated and legs are fatigued. Use Run 5 to recover before the row—you'll need fresh legs for the drive phase.

Continue to Rowing Tips →