Station 4 of 8
HYROX Burpee Broad Jumps
Station 4: 80m of burpee broad jumps. Chest to the floor, up, two-footed jump forward. Repeat until the 80m is gone. Every division, same distance — no plates to hide behind here.
This is the station athletes fear most, and the one where pacing maths is simplest: the further each jump travels, the fewer burpees you do. Distance per rep is the entire game.
Official standards by division
| Division | Format |
|---|---|
| All divisions (Open, Pro, Doubles, Relay) | 80m |
Standards from public 2025/26 season rules — verify with the official rulebook.
Coach's cue
Steady rhythm, jump for distance every rep — fewer reps, same 80m.
Go deeper
Every rep here has three judged parts. The burpee broad jump technique guide builds the jump length and rhythm that survive the full 80m, and the no-reps & penalties guide covers the chest, feet, and take-off standards judges call.
Common faults — and what they cost
- Tiny jumps. jumping 1.2m instead of 1.8m turns roughly 45 reps into 65+. Same 80m, twenty extra burpees — that is a minute or more, plus the heart-rate bill.
- Redlining the first 20m. burpee broad jumps punish surges harder than any station. Go out at a rhythm you can hold for the full 80m or spend the back half standing with hands on knees.
- Standing fully upright between reps. rising tall, pausing, resetting — each micro-stop is a second. Flow from landing into the next burpee in one motion.
- Sloppy rep standards. chest not touching, feet leaving one at a time — judges no-rep it and you repeat the jump. A clean rep is always faster than a fast rep done twice.
How it fits the race
Burpee broad jumps are station 4 of 8: Sled Pull → Run 4 → Burpee Broad Jumps → Run 5 → Rowing. This is the halfway mark of the stations and the peak metabolic moment of the first half — the row after it is where you rebuild.
Pacing note
Burpee broad jumps take about 6.5% of a typical finish — around 5:51 at 90:00 pace. Count your reps per 10m in training and defend that number in the race. In doubles, short segments with frequent swaps beat long solo blocks — this station degrades fast.
Racing doubles? The split strategy for every station lives in the HYROX doubles guide, and you can see how this station affects your projected finish with the free calculator.
Train this station with a plan
RoxDuo builds the burpee broad jumps into an AI plan periodised to your race date, and tracks your station PB so you can watch it drop. Built by an athlete training for HYROX Rome 2026 on his own app.
Train every station with RoxDuoPrevious station: 3. Sled Pull · Next station: 5. Rowing · All 8 stations
FAQ
How far are the burpee broad jumps in HYROX?
80m for every division. There is no weight — the standard is a burpee with chest to the ground, followed by a two-footed broad jump forward, repeated for the full distance. Verify exact movement standards in the official rulebook.
How many burpee broad jumps is 80m?
It depends entirely on your jump length: around 45 reps if you cover 1.8m per jump, 65 or more if you cover 1.2m. Training for a longer, repeatable jump is the single biggest time-saver on this station.
How do doubles pairs split the burpee broad jumps?
Freely, like every station — one common approach is switching every 10–20m so neither partner hits the wall. Agree the segment length beforehand and stick to it.
Launch access
Start together.
Finish together.
The AI training app for HYROX doubles. Be first when it hits the App Store — 3-day free trial at launch.