Burpee Broad Jumps Training Playbook
The race-maker. Steady metronome pace beats hero sprints every time.
Race standards
| Division | Specification |
|---|---|
| Open / Doubles | 80m of burpee broad jumps — chest to floor, jump must cross line |
| Pro | 80m of burpee broad jumps |
Distance: 80m
What good looks like
Peer benchmark times by performance level and division. Shown as total time at the station.
| Division | Elite | Competitive | Average | Beginner |
|---|---|---|---|---|
| Open Men | 3:54 | 4:36 | 5:00 | 6:15 |
| Open Women | 4:17 | 5:04 | 5:30 | 6:53 |
| Pro Men | 3:19 | 3:55 | 4:15 | 5:19 |
| Pro Women | 3:39 | 4:18 | 4:41 | 5:51 |
Top 3 limiters
The biggest reasons athletes are slow at this station. Fix these in order.
Jumping too far
Only the jump needs to cross the line. Ego jumps of 1.5–2 m destroy your legs by rep 30. Aim for a clean 1 m jump and a tight rhythm.
Two-foot jump backwards
Jumping both feet back into the plank is harder on the calves than stepping back one foot at a time. Step-back burpees save 15–20 seconds across the 80 m.
Holding the breath
Athletes who go silent on burpees redline within 40 reps. Breathe every burpee — inhale on the descent, exhale on the jump up.
Key sessions
The 4 sessions that build burpee broad jumps fitness most efficiently. Layer these into the recommended training plan below — at minimum one per week.
Burpee broad jump volume
25 minAfter warm-up, 80 burpee broad jumps for time. Practice the chest-to-floor + 1 m broad jump rhythm at sustainable pace. Avg target 6-8 minutes.
Compromised running circuit
45-55 minAfter warm-up, 3 rounds: 1 km run at goal pace, 50 wall balls (6 kg M / 4 kg W), 200 m sandbag lunges (10 kg). Teaches your legs how to run on a fatigued posterior chain.
Easy Z2 run 45 min
45 min45 minutes at zone 2. The bedrock of Hyrox aerobic capacity. Stay disciplined — too many athletes drift this into zone 3 and accumulate junk fatigue.
Mini Hyrox (half race)
45-55 min4×1 km run + 4 rotating stations (ski 500 m, 25 m sled push, 25 m sled pull, 40 m burpee broad jumps) at race pace. Half the volume of a full sim — usable mid-week without crushing recovery.
Drill tips
Practise step-backs
Pick a leading foot in training and use the same foot every burpee. Race-day fatigue makes spontaneous footwork sloppy and slow.
Eccentric chest descent
Lower the chest under control instead of dropping. Saves shoulders for the second half and keeps no-reps off the table.
Run the cleanest 80 m
Pick a line down the lane on rep 1 and never veer. Drift adds distance and adds reps.
Common no-reps
- Toes not crossing the line before standing
- Chest not touching floor
- Jumping backwards to cheat distance
Combine with these training plans
The plans below already weave the key sessions into a balanced week-by-week build. Pick the one that matches your goal time or schedule.
Sub-1:40 Hyrox Training Plan
Cross the line under 1 hour 40 minutes — a confident first-time finish that puts you mid-pack in most Open Men waves.
12-Week Hyrox Training Plan
The complete 12-week build to a Hyrox race. The longest plan most amateurs benefit from — anything more becomes diminishing returns.
Read more
Wondering if burpee broad jumps is your weak link?
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