Burpee Broad Jumps
80m
TL;DR
The Hyrox burpee broad jump station is 80 metres of burpee-then-forward-jump repetitions — no weights, pure bodyweight. Each rep: drop to the floor (chest and thighs touch), push up, then broad jump as far forward as possible. The average jump covers 1.5–2m, so most athletes do 40–55 reps to cover 80m. It is the most cardiovascularly demanding station in the race and typically takes Open Men just over 5 minutes.
Median Race Times (real data, 82,000+ athletes)
Overview
Performing a burpee then immediately broad jumping forward, covering 80 meters total.
Hyrox Burpee Broad Jumps Weights
| Division | Weight / Format |
|---|---|
| Open Men | 80m — bodyweight only |
| Open Women | 80m — bodyweight only |
| Pro Men | 80m — bodyweight only |
| Pro Women | 80m — bodyweight only |
| Doubles Men | 80m — each partner completes the full 80m |
| Doubles Women | 80m — each partner completes the full 80m |
| Doubles Mixed | 80m each — both partners complete the full distance |
Step-by-Step Technique
- 1
Step or jump your feet back to a push-up position — a step-back is slower but more energy efficient over 80m; a jump-back is faster per rep but costs more oxygen.
- 2
Lower your chest and thighs to the floor simultaneously — both must touch to count as a valid rep; a half-rep means repeating it.
- 3
Push up explosively, then immediately drive your hips forward and swing your arms back as you load your legs for the jump.
- 4
Jump as far forward as possible in a low flat arc — distance is everything here, so aim for 1.8–2.2m per jump to minimise your total rep count.
- 5
Land with soft knees and immediately begin the next burpee without pausing — the rhythm is the pace; stopping between reps costs 30+ seconds over 80m.
Training Tips
- 1
Don't fully stand between burpee and jump - save energy
- 2
Jump forward not up - distance matters
- 3
Find a rhythm: drop, push, jump, repeat
- 4
Pace yourself - 80m is longer than you think
Top 5 Mistakes (and Fixes)
✕Mistake 1: Jumping up instead of forward
Fix: Your jump should be almost horizontal — aim to land as far forward as possible, not as high as possible. Vertical jumps waste energy and cover less distance.
✕Mistake 2: Doing full clap burpees
Fix: Hyrox does not require a clap overhead. Minimise unnecessary movement: no jump at the top, no clap, just push up and immediately broad jump.
✕Mistake 3: Sprinting the first 20m
Fix: Go 15–20% slower than you think you should in the first 20m. The station is 80m — athletes who blast the start consistently blow up at the 50m mark.
✕Mistake 4: Looking down at the floor
Fix: Keep your eyes forward so you can aim your jumps and maintain forward momentum. Looking down closes your hip angle and shortens your jump.
✕Mistake 5: Not practising the movement before race day
Fix: The burpee broad jump is a specific movement pattern. Practice 20–30m sets weekly until the rhythm is automatic.
Common Mistakes
- ✕
Jumping too high instead of forward
- ✕
Doing a full burpee with a clap - minimize unnecessary movement
- ✕
Sprinting the first 20m and dying at 60m
4-Week Training Progression
| Week | Session |
|---|---|
| Week 1 | 4 × 20m burpee broad jumps at easy pace, 2min rest. Count your reps to track jump distance. |
| Week 2 | 3 × 40m burpee broad jumps, 2min rest. Focus on maintaining jump distance in the second half. |
| Week 3 | 2 × 60m burpee broad jumps, 3min rest. Practice the full arc and horizontal jump trajectory. |
| Week 4 (peak) | 1 × 80m full station after a 1km run — feel the cardio demand in race conditions. |
Sample Workout
4 rounds: 20m burpee broad jumps + 200m run. Rest 2 min.
Equipment
The None (bodyweight) is what you'll use on race day. If you're training seriously, having access to race-day equipment makes a real difference in your preparation.
[AFFILIATE:training-mat](URL)
Frequently Asked Questions
How many burpee broad jumps do you do in Hyrox?
The station is 80 metres long. The number of reps depends on how far you jump each time — most athletes average 1.5–2 metres per jump, meaning 40–55 total burpee broad jumps to cover the full 80 metres.
What is the average Hyrox burpee broad jump time?
Based on real data from over 82,000 athletes, the median burpee broad jump time is approximately 5:15 for Open Men and 6:14 for Open Women, making it typically the longest-duration station in the race.
Do you have to clap at the top of a Hyrox burpee?
No. Hyrox burpee broad jumps do not require a jump or clap overhead. The valid rep is: chest and thighs to the floor, push up, broad jump forward. Eliminating the overhead clap saves significant time and energy over 80 metres.
How do I get better at burpee broad jumps for Hyrox?
Practice the specific movement pattern — not just regular burpees. Do sets of 15–20 burpee broad jumps focusing on horizontal jump distance, and combine them with running intervals (e.g. 20m BBJ + 200m run) to train the cardiovascular demand in context.