HYROX Burpee Broad Jumps: Technique and Pacing
Sledpush Editorial Team · Updated October 17, 2026 · 1 min read
General information, not medical advice. Check with a doctor before starting a new plan, and train at your own risk. Read more.
The short answer
Burpee broad jumps cover 80 m: do a burpee with chest to the floor, then jump forward with both feet together, and repeat. Find a steady rhythm you can hold the whole way. Moderate jumps at a constant pace beat big jumps with long rests.
Station 4 of 8 · 80 m, the same for every division
The movement
- Drop your chest and thighs to the floor.
- Push back up to your feet.
- Jump forward with both feet taking off and landing together.
- Land, then go straight into the next burpee.
Check the official rulebook for exact standards, such as where your hands go after landing.
Pacing
- Pick a rhythm, like one rep every 4 to 6 seconds, and hold it.
- Breathe out as you drop, in as you stand.
- Don’t rest standing up. If you need a break, take it lying down for one breath, then move.
Common mistakes
- Huge jumps in the first 20 m, then walking breaks.
- Stepping up instead of jumping both feet together, which can cost a no-rep.
- Landing heavy and stiff-legged.
Train it
- 5 x 20 m burpee broad jumps with 1 minute rest.
- Run 1 km, then 40 m burpee broad jumps, 3 rounds.
Next station: Row
Quick answers
How many burpee broad jumps are in HYROX?
There's no set number. You cover 80 m, which takes most people 40 to 60 reps depending on jump length.
How long do HYROX burpee broad jumps take?
Most Open athletes take about 4 to 7 minutes.
Each guide is drafted with AI assistance, fact-checked against the current HYROX rulebook and reviewed by a human editor before publishing. This guide is general information for healthy adults, not medical, nutrition or coaching advice, and it isn't tailored to you. Talk to a doctor before starting a new training plan, diet or supplement, and stop if you feel pain or unwell. Rules and weights can change, so check the official rulebook before you race. See our Terms and Disclaimer.
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