- Lower your chest to the floor, get up efficiently, then jump forwards off both feet.
- A moderate, repeatable jump beats a maximal one over 80 m.
- Land softly with bent knees and drop straight into the next burpee.
- Check the current HYROX rulebook for hand placement and movement standards.
- Level
- Intermediate
- Trains
- Quadriceps, Glutes, Hamstrings, Calves, Chest and triceps, Core
- Kit
- None (bodyweight), Open floor or turf
What the burpee broad jump trains and why it is worth doing
The movement works your chest, shoulders and triceps as you lower and push up, and your quads, glutes, hamstrings and calves as you jump. Your core works hard to hold your body straight on the floor and to steady each landing. Above all it is a conditioning test: 80 m of it, as the fourth HYROX station, raises your heart rate like very little else.
Training it also builds the ability to get down to the floor and back up quickly, and to land well from a jump. Both are useful far beyond racing, and both tend to fade with age if you never practise them.
How to do a burpee broad jump
- Stand with your feet about hip-width apart. Squat down and place your hands on the floor close in front of your feet.
- Jump or step your feet back into a plank, then lower your chest and thighs to the floor.
- Push up and bring your feet back in, by jumping or stepping, landing flat-footed and roughly under your hips.
- Rise into a quarter squat, swing your arms back, then drive them forwards as you jump forwards off both feet.
- Land on both feet with soft knees and hips, absorbing the landing rather than stiffening.
- Go straight down into the next rep from where you land. For racing, check the current official HYROX rulebook for exactly where your hands and feet may go.
Common mistakes
- Jumping for distance. Huge jumps feel productive but cost more energy and make the next burpee harder. Most people do best with a comfortable, repeatable jump.
- Stiff landings. Landing with straight legs jars your knees and slows your transition. Land softly and flow down.
- Slow getting up. The floor is where most time is lost. Practise pushing up and snapping your feet in efficiently.
- Going out too hard. Rushing the first 20 m often leads to long pauses later.
- Sloppy hand placement. Hands placed well in front of your feet can break race standards and waste distance.
Easier and harder versions
To make it easier, step back and step in instead of jumping, take smaller jumps, or break the distance into short efforts of 10 to 20 m with rest. You can also practise the parts separately: burpees for the floor work and broad jumps for take-off and landing.
To make it harder, increase the distance, cut the rest, or do them straight after a 1 km run so you learn how they feel on tired legs. That is exactly the kind of work covered in the guide to compromised running.
How to programme burpee broad jumps
Start with 4 to 6 efforts of 10 to 20 m with a minute or two of rest, focusing on smooth transitions. Over several weeks, build towards 40 m efforts and then a full 80 m. Once a week is enough for most people, because the landings and floor work add up quickly on wrists, knees and shoulders.
For race preparation, include them in run and station intervals, such as 4 rounds of a 1 km run followed by 20 m of burpee broad jumps. The burpee broad jump technique guide covers pacing and race tactics in more detail.
Lycan Strength is an official HYROX affiliated gym, and its HYROX training covers the strength and conditioning behind every station, this one included.
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Questions
How far should each burpee broad jump be?
Far enough to make steady progress, short enough that you can land and drop into the next rep smoothly. For most people that is a comfortable jump well short of their maximum.
Can you step back in HYROX burpee broad jumps?
Many athletes step back and step in to save energy. Standards can change, so check the current official HYROX rulebook before race day.
Why do burpee broad jumps feel so hard?
They combine floor work, jumping and landing with almost no rest, so your legs, arms and lungs are all working at once. Better pacing and faster transitions make a big difference.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
