Eighty metres of burpee broad jumps, station four. No weight, no equipment, and universally the station people dread most. It is pure aerobic misery and it is entirely about rhythm.
The standards
Chest and thighs to the floor at the bottom, then a two-footed jump forward, taking off and landing on both feet. You jump from where you landed, so there is no creeping forward between reps. Judges watch for the chest contact and the two-foot take-off.
Small jumps, always
This is the single most useful thing to know. A big broad jump feels productive and costs disproportionately more energy than it saves in distance. Across 80 metres, the athlete doing many small controlled jumps consistently beats the one doing fewer huge ones and stopping to breathe.
Aim for a jump length you could repeat fifty times, then repeat it fifty times.
The rhythm
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Step down, do not drop. Stepping back into the burpee is slower per rep and much cheaper in energy. Most people are faster overall stepping.
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Stay low. Do not stand fully upright before jumping. Come up into a partial squat and jump from there.
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Breathe on a fixed count. One breath at the top of each jump.
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Do not stop. Slow and continuous is much faster than fast and interrupted.
Where it sits in the race
Station four, straight after the sled pull, so your posterior chain is already tired. The good news is it uses different muscles from the sleds, and it is the last station before the row, which is the closest thing to recovery in the race.
Training it
There is no accessory exercise that substitutes. You have to do burpee broad jumps. Practise in blocks of 20 metres at a repeatable rhythm, and occasionally do the full 80 metres so you know what it feels like.
Do them after a run rather than fresh. Fresh burpees are a different exercise.
Frequently asked
Can I step instead of jumping? No, the broad jump is two-footed and judged.
How long should it take? Most people are somewhere between four and seven minutes.
Any way to make it easier? Not really. Rhythm and small jumps are the whole strategy.
Racing soon? Our compression tights for Hyrox use 15-20 mmHg graduated compression in a 225 GSM knit built to hold shape through sled and sandbag work, and our compression race socks run at 25-30 mmHg. Free UK delivery over £50.
Hyrox Burpee Broad Jumps: Standards and Survival
Eighty metres of burpee broad jumps, station four. No weight, no equipment, and universally the station people dread most. It is pure aerobic misery and it is entirely about rhythm.
The standards
Chest and thighs to the floor at the bottom, then a two-footed jump forward, taking off and landing on both feet. You jump from where you landed, so there is no creeping forward between reps. Judges watch for the chest contact and the two-foot take-off.
Small jumps, always
This is the single most useful thing to know. A big broad jump feels productive and costs disproportionately more energy than it saves in distance. Across 80 metres, the athlete doing many small controlled jumps consistently beats the one doing fewer huge ones and stopping to breathe.
Aim for a jump length you could repeat fifty times, then repeat it fifty times.
The rhythm
Where it sits in the race
Station four, straight after the sled pull, so your posterior chain is already tired. The good news is it uses different muscles from the sleds, and it is the last station before the row, which is the closest thing to recovery in the race.
Training it
There is no accessory exercise that substitutes. You have to do burpee broad jumps. Practise in blocks of 20 metres at a repeatable rhythm, and occasionally do the full 80 metres so you know what it feels like.
Do them after a run rather than fresh. Fresh burpees are a different exercise.
Frequently asked
Can I step instead of jumping? No, the broad jump is two-footed and judged.
How long should it take? Most people are somewhere between four and seven minutes.
Any way to make it easier? Not really. Rhythm and small jumps are the whole strategy.
Racing soon? Our compression tights for Hyrox use 15-20 mmHg graduated compression in a 225 GSM knit built to hold shape through sled and sandbag work, and our compression race socks run at 25-30 mmHg. Free UK delivery over £50.