Burpee broad jumps at HYROX: 80 metres you can win
A burpee broad jump is a burpee with a jump forward at the end. You take your chest to the floor, get back up and jump forward with both feet at the same time, as far as you like. At HYROX it's station 4: you cover 80 metres this way, in every division and with no extra weight (season 2026/27).
Sounds simple. But after four kilometres of running, the SkiErg and two heavy sleds, 80 metres feels pretty long. The good news is that this is a station where you can win a lot of time and energy with good technique and a calm pace. Let me show you how.
You don't need to know how to start. You just need to show up.
Your Strong Start: 28 days, 12 coached sessions, €99.
Updated: 2026-11-11
What the station involves
HYROX is eight times 1 kilometre of running, with a station after every kilometre. The burpee broad jumps come after the sled pull and before the rowing. So you hit them right at the halfway point. After that, you've still got four kilometres and four stations to go.
How many reps you do depends on how far you jump. Some quick maths, as a rough guess and not a rule: if you gain about 2 metres per rep (your jump plus the bit you gain when you put your hands down), you'll land somewhere around 40 reps. Gain 1.6 metres per rep and it's closer to 50. The distance is the same for women and men.
New to HYROX? Then start with what HYROX is and how the race works. Want all the stations in one place? Check out the eight HYROX stations in order.
How to do a burpee broad jump, step by step
- Stand tall. Put your hands on the floor in front of your feet, shoulder-width apart.
- Jump or step your feet back until you're at the top of a push-up.
- Lower yourself until your chest touches the floor.
- Push yourself up and jump or step your feet to your hands. Land them slightly wider than your hips, with your whole foot on the floor. Your feet stay behind your fingertips.
- Swing your arms forward and jump forward with both feet at the same time. Land with both feet at the same time too, softly through your knees.
- Put your hands down just in front of your feet and start the next one.
A broad jump is just a standing long jump. Both feet leave the floor together and both land together. No run-up and no little step in between.
The standard: what counts as a good rep
At HYROX, a judge is watching. These are the rules for this station from the official rulebook for season 2026/27:
- Chest on the floor. At the bottom, your chest clearly touches the floor, at nipple height.
- Getting up calmly is fine. You're allowed to use a knee to get back up.
- Feet behind your fingertips. When you come up, your feet don't go past your fingertips.
- Both feet together. On every jump, your feet take off together and land together, with no more than 5 centimetres between them. Extra steps aren't allowed.
- Hands close to your feet. On the next burpee, your hands are no more than 30 centimetres in front of the toes of your front foot.
- You pick the distance. How far you jump is up to you.
- Jump over the finish line. If you land with a foot on the finish line, you have to do one more.
If you get something wrong, you first get a warning. After that, every fault costs you 15 seconds. That's time you lose without having done anything for it.
Watch out for the difference with the burpee in a CrossFit class. There, your chest, hips and thighs touch the floor. At HYROX, only your chest counts. Online you'll sometimes read 'chest and thighs' or '5 extra metres as a penalty'. That's not right for season 2026/27.
Read enough? Come and train with us.
In 28 days you train 12 times with a coach who keeps an eye on you, at our box in Amsterdam East. You don't need to be fit to start.
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Pace and breathing
This station isn't a sprint. Your heart rate shoots up here, often even higher than when you're running. And half the race is still waiting for you. My advice: start slower than you think you should.
Pick a jump you can repeat every single time. Really long jumps cost a lot of power. Really short jumps mean more burpees. Your distance sits somewhere in between, and the only way to find it is to practise.
Step or jump out of the burpee? Jumping is faster but costs more. Stepping is easier on your heart rate and your legs. You can also start by jumping and switch to stepping when it gets tough. That's completely fine.
Link your breathing to the movement. Breathe out as you push up and as you jump. Breathe in as you land and go down to the floor. That keeps the rhythm calm: down, up, jump, breathe.
Finding that rhythm on your own is pretty hard. You can't really tell when you're going too fast. In our classes, a coach is watching and tells you straight away when your landing gets sloppy or your pace runs away from you.
Mistakes that cost time and energy
- Starting too fast. The first few metres feel easy. Then you pay for it. Pick a pace you can hold for the full 80 metres.
- Hands too far forward. More than 30 centimetres in front of your toes is a fault: first a warning, then 15 seconds a time. Put them down just in front of your feet.
- Feet past your hands. Looks handy, but it's a fault.
- Landing one foot first, or taking an extra step. That costs you penalty seconds. Land with both feet at once, even when you're tired.
- Landing too narrow. Your knees cave in and you end up on your toes. Put your feet a bit wider and your whole foot on the floor.
- Not getting your chest all the way down. Better to go down calmly than to pick up a warning or 15 penalty seconds.
- Landing on the finish line. Then you owe one more. Make sure you jump clearly over it.
How to train burpee broad jumps
You don't need to do dozens of metres of burpee broad jumps every week. Train the separate parts, then put them together.
- Burpees. Start with the regular burpee. Can't do the push-up yet? Step back and forward, or put your hands on a bench or box.
- Broad jumps. Practise the standing long jump. Both feet off together and land softly.
- Strong legs. Squats and lunges make every jump easier.
- Fitness. People who are fast at HYROX mostly have a big engine. So keep running.
- Running after the station. Do burpee broad jumps and go straight into a run. That gets your body used to heavy legs at the start of a kilometre.
Always warm up properly. A few minutes of rowing, cycling or skipping first. Then a few inchworms: bend forward, walk your hands out until you're in a push-up position, and walk back. Then a few easy burpees, and only then the real work.
| Session | What you do | What to focus on |
|---|---|---|
| Technique | 3 rounds of 10 burpee broad jumps, calm, with a minute of rest in between | Chest on the floor, land with both feet together |
| Pace | For 10 minutes, do 5 burpee broad jumps at the start of every minute and rest for the rest of that minute (an EMOM, every minute on the minute) | Every minute at the same speed |
| Race feel | 3 rounds: 20 burpee broad jumps, then run 1 kilometre | Run off calmly after the station |
You'll find more ideas in these HYROX workouts.
Got problems with your shoulders, back or knees? If in doubt, check with your doctor or physio first. A coach will adjust the exercises to that, but we don't take over the role of the person treating you.
With us, you don't have to figure this out yourself. The session is ready when you walk in, you do every exercise at your level and a coach checks that your chest really touches the floor. You just show up.
How to prepare with Hybrid Endurance
We are not an official HYROX gym. But our Hybrid Endurance classes prepare you really well for a HYROX event. You train strength and conditioning in one class, with a coach who keeps an eye on you and scales every exercise to what you can handle.
Hybrid Endurance is on the timetable four times a week: Tuesday evening, Wednesday at lunchtime and in the evening, and Sunday around midday. Check the schedule or read more about hybrid training with us. Never done a burpee? No problem. You just start with the basics.
Burpee broad jumps you can keep up for 80 metres? Build the base first.
With Your Strong Start you learn the burpee, the jump and a calm pace step by step, with a coach watching. You show up, we sort out the training. So when you reach station 4, you won't be gasping for air: you'll know exactly what you're doing.
- 12 coached CrossFit sessions in 4 weeks, around 3 a week
- A personal starting assessment plus scalable Fit Test as your baseline
- A midway check, so one busy week doesn't break your rhythm
- Final assessment and repeat Fit Test: you see what changed
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Frequently asked questions
What do burpees do for your body?
Burpees train your conditioning, your muscular endurance and your coordination. You use almost everything: shoulders, chest and arms going down and pushing up, your core to stay solid, and your legs to stand up and jump.
What's a good broad jump distance?
There's no fixed number I can honestly give you. For HYROX, what matters most is a jump you can repeat for 80 metres, even when you're tired. That distance is different for everyone.
Is it 80 metres for women too?
Yes. In every division, Pro included, it's 80 metres with no extra weight (season 2026/27). If your jumps are a bit shorter, you just do a few more reps.
How does this station work in Doubles?
You and your partner cover the 80 metres together and split the work however you like. Whoever is resting stays in the work zone. Agree beforehand how you'll swap, so you don't have to think about it during the race. More in our guide to HYROX Doubles.