Station 4 of 8
Burpee Broad Jumps — Standards & Technique
The race-maker. Steady metronome pace beats hero sprints every time.
Hyrox Burpee Broad Jumps weights by division
| Division | Specification |
|---|---|
| Open / Doubles | 80m of burpee broad jumps — chest to floor, jump must cross line |
| Pro | 80m of burpee broad jumps |
Common no-reps on Burpee Broad Jumps
- Toes not crossing the line before standing
- Chest not touching floor
- Jumping backwards to cheat distance
How to execute Burpee Broad Jumps
- Step back, don't jump back. One foot at a time into the plank. Jumping both feet wastes energy.
- Controlled chest descent. Use eccentric strength instead of dropping — spares shoulders.
- Jump 1m maximum. Only needs to cross the line. Ego jumps ruin rep 40+.
- Metronome breathing. One burpee every 3-4 seconds. Never break.
Full technique breakdown
Read the full burpee broad jumps technique guide for drills, common mistakes, and a training block to improve at this station.
Pacing targets by division
Looking for the time you should hit on Burpee Broad Jumps? Browse pacing targets by division and age group or try the Hyrox time calculator.