Guide
How do you get more efficient at burpee broad jumps?
You get more efficient at burpee broad jumps by working in a steady rhythm and avoiding no-reps. Every burpee must have your chest on the floor, and on every jump your feet take off and land together, with at most 5 cm difference. A violation costs 15 seconds. The station is 80 m long and in an analysis of over 14,000 results it was among the stations with the biggest spread. The run after it, run 5, was the longest of the race in research.
In short
- 80 m, the same for all divisions and without weight.
- Chest on the floor, feet take off and land together, no extra steps.
- Every violation costs 15 seconds.
- Work in a steady rhythm; the run after it is the longest.
- You can train burpee broad jumps anywhere.
What are the rules?
The burpee broad jump is 80 m long, the same for all divisions and without weight. The season 26/27 rulebook is strict on execution:
| Part | Rule |
|---|---|
| Start | First burpee with hands behind the white line and chest on the floor |
| Burpee | Chest clearly touches the floor (nipple line) |
| Hands | At most 30 cm in front of the toes of your front foot; do not shift them afterwards |
| Out of the burpee | Jumping or stepping is allowed; using a knee is also allowed |
| Feet | Do not step past your fingertips |
| Jump | Take off and land with both feet together, at most 5 cm difference |
| In between | No extra steps or shuffling |
| Length of the jump | Your choice |
| Finish | Fully over the line; if you land on the line, one more |
First violation: a warning. After that, every violation costs 15 seconds.
Why does this station matter?
For two reasons: the spread and the run after it. In a data analysis of over 14,000 results in Open men, the burpee broad jumps, together with the wall balls and the sandbag lunges, were among the stations with the biggest spread and a strong link to finish time. The researcher ties that to the technical demands of those stations.
After the burpee broad jumps comes run 5. In the study by Brandt and colleagues (2025) that was the longest run of the race, with a median of 7.4 minutes. In the data analysis, runs 5 to 8 were most strongly linked to finish time. What you put into your legs on the burpees, you pay for on run 5. More in run pacing.
How do you work efficiently?
In a steady rhythm, without no-reps. After the first warning, every violation costs 15 seconds.
| Focus point | Background |
|---|---|
| Steady rhythm | The run after it, run 5, was the longest of the race in research |
| Stepping is allowed | Stepping out of the burpee instead of jumping is permitted |
| Feet together | A difference of more than 5 cm is a violation |
| No extra steps | Shuffling after the landing is a violation |
| Hands close | At most 30 cm in front of your feet, and do not shift them |
How far you jump is your choice. No research has established a best jump length for HYROX.
How do you train burpee broad jumps?
Short, regularly and above all combined with running. In the Benchmrk strength plan, the exercise for this station is 4 × 10 burpee broad jumps in a steady rhythm, plus 3 × 6 broad jumps.
| Training | Content |
|---|---|
| Strength | 4 × 10 burpee broad jumps in a steady rhythm + 3 × 6 broad jumps |
| Sim, threshold phase | 500 m, straight into 40 m burpee broad jumps (50%) |
| Sim, compromised phase | 750 m at race pace, straight into 60 m (75%), then running again |
| Dress rehearsal | 80 m at race pace, followed by run 5 |
How to build the sim is in building a HYROX simulation. You can do burpee broad jumps anywhere, so also without a HYROX gym. See training for HYROX without a HYROX gym.
How does it work in Doubles?
In Doubles, one partner works at a time. According to the Doubles rulebook, the resting partner walks behind the working partner and must not hinder anyone. At a swap, the new partner puts their hands exactly where the previous partner's feet landed, with toes and fingers on one line. Practise that swap in your sim, because a sloppy swap is a violation. More on training together at training for HYROX Doubles.
What if you have an injury?
Burpee broad jumps load your Achilles tendon, the soles of your feet and your wrists. With an active injury in one of those places, Benchmrk leaves this station out of your strength training. Always have an injury assessed by a physiotherapist or doctor. How to build up again afterwards is in return to running after an injury.
How Benchmrk does it
If this is one of your weakest stations, you get burpee broad jumps in your strength training every week, with broad jumps for jumping power. In your sims they follow straight after running. Benchmrk never replaces them with another exercise, except for an injury they load.
Frequently asked questions
How long is the burpee broad jump in HYROX?
80 metres, for all divisions. How far you jump each time is up to you.
When does a burpee broad jump not count?
If your chest does not touch the floor, if your feet differ by more than 5 cm at take-off or landing, if you take extra steps or if your hands are more than 30 cm in front of your feet. Every violation costs 15 seconds.
Can you step out of the burpee instead of jumping?
Yes. According to the rulebook you may jump or step in and out of the burpee, and you may use a knee to get up.
How do you train burpee broad jumps without wrecking your legs for the run after?
Train them in a sim, followed straight by running. That teaches you which rhythm you can hold without run 5 collapsing.
Can you replace burpee broad jumps in training?
There is no need; you can do them anywhere. So Benchmrk never replaces them, except for an injury to the Achilles tendon, sole of the foot or wrist.
Sources
- HYROX Singles Rulebook, season 26/27 (accessed on 22 October 2026)
- HYROX Doubles Rulebook, season 26/27 (accessed on 22 October 2026)
- Brandt et al. (2025), Frontiers in Physiology (accessed on 22 October 2026)
- HYROX Sports Science Report 2025 (data analysis by Duffuler) (accessed on 22 October 2026)
- Rappelt et al. (2026), Longitudinal performance development in PRO and ELITE HYROX competitions, Frontiers in Physiology (accessed on 22 October 2026)