HYROX Burpee Broad Jumps: How to Survive 80 Meters and Save Your Legs

If you've ever watched a HYROX race, you've seen the burpee broad jump station. Athletes approach it looking relatively fresh and leave looking like they've been hit by a truck.

80 meters of burpee broad jumps. That's approximately 25-40 burpees (depending on your jump distance) with full-body effort on every single rep. It's cardio, it's strength, and it's a mental battle all wrapped into one agonizing station.

This is often called the "race-breaker" station. Get it wrong, and you'll spend the second half of HYROX in survival mode. Get it right, and you'll have energy when others are falling apart.

In this guide, we'll break down the technique that conserves energy, the muscles you need to train, the mistakes that destroy times, and how to prepare for this beast without burning out.

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What is the Burpee Broad Jump Station in HYROX?

The burpee broad jump is Station 4 in HYROX—the midpoint of your eight-station journey. After your fourth 1km run (following the sled pull), you must complete 80 meters of burpee broad jumps.

Race Standards:

• Distance: 80 meters
• Movement: Full burpee (chest to ground) followed by a standing broad jump forward
• Position in Race: Station 4 (after fourth 1km run)
• Average Rep Count: 25-40 burpee broad jumps depending on jump length
• Average Completion Time: 3:00-7:00 (highly variable based on fitness and technique)

Important Rule: Your chest must touch the ground on each burpee, and your feet must leave the ground simultaneously on each broad jump.

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Burpee Broad Jump Muscles Worked: Full-Body Chaos

This exercise is the definition of full-body movement. Nothing gets left out.

Primary Muscles

• Quadriceps: Drive the jump phase and absorb landing impact.
• Glutes: Power hip extension during the jump and burpee stand-up.
• Chest (Pectorals): Control the lowering phase and push you back up.
• Triceps: Assist in the push-up portion.
• Hip Flexors: Drive knees forward during the burpee hop.

Secondary Muscles

• Hamstrings: Assist in hip extension and landing absorption.
• Core (Entire): Maintains body position throughout the movement.
• Shoulders (Deltoids): Stabilize during push-up and overhead position.
• Calves: Provide explosive jump power and landing stability.

Cardiovascular System

• Heart and Lungs: Working overtime. The burpee broad jump is metabolically brutal—expect your heart rate to spike to 90%+ max.

Key Insight: The burpee broad jump combines horizontal pushing (push-up), hip hinge (standing up), explosive power (jump), and repeated impact absorption (landing). It's essentially every movement pattern in one exercise.

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Efficient Burpee Broad Jump Technique: Step-by-Step

The goal is sustainability over speed. Here's how to move efficiently:

Phase 1: The Burpee (Get Down and Up Fast)

The Drop:

1. Don't jump your feet back—walk or step them back to save energy
2. Lower your chest to the ground with control
3. Let your thighs touch the ground briefly (saves arm energy)

The Rise:

1. Push up to arm extension
2. Snap your feet forward under your hips (not behind—you need to jump immediately)
3. Stand up in one fluid motion—don't pause at the bottom

Phase 2: The Broad Jump (Distance Matters)

The Setup:

1. Feet hip-width apart
2. Arms back, ready to swing
3. Slight knee bend (not a full squat)

The Jump:

1. Swing arms forward aggressively—they drive momentum
2. Jump out, not up—horizontal distance is the goal
3. Aim for 1.5-2 meters per jump (longer jumps = fewer total reps)
4. Land soft with knees bent to absorb impact

Phase 3: The Transition (Don't Waste Time)

The transition between landing and the next burpee is where time leaks. Make it seamless:

1. Land from your broad jump
2. Immediately drop into your next burpee—no standing pause
3. Hands hit the ground as you're still settling from the landing
4. Flow, don't stop

Breathing Pattern

• Exhale on the push-up
• Inhale as you stand
• Exhale on the jump
• Inhale on landing
• Find a rhythm and stick to it

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Common Burpee Broad Jump Mistakes (And How to Fix Them)

Mistake #1: Jumping Too High (Not Far)

The Problem: Wasting energy on vertical height instead of horizontal distance.

The Fix: Think "long jump" not "box jump." Your goal is covering 80 meters in as few jumps as possible. Train yourself to jump forward, not up.

Mistake #2: Full Push-Up Every Rep

The Problem: Doing a strict, powerful push-up on every burpee, frying your chest and triceps.

The Fix: Use the "snake" method—lower your body to the ground (chest and thighs touch), then push your upper body up first while leaving your hips down momentarily. It's easier than a strict push-up and still legal.

Mistake #3: Starting Too Fast

The Problem: Sprinting the first 20 meters and dying at 50 meters.

The Fix: Negative split your effort. Start at 70% intensity and build. The first 40 meters should feel almost easy. The back 40 is where you push.

Mistake #4: Standing Fully Between Reps

The Problem: Pausing at full standing position between each burpee broad jump.

The Fix: Keep the cycle continuous. Land → drop → push → stand → jump → land → drop... no breaks, no pauses, just flow.

Mistake #5: Holding Your Breath

The Problem: Forgetting to breathe during high-intensity movement.

The Fix: Conscious breathing on a rhythm. One full breath cycle per rep. If you're gasping, you've gone too hard too early.

Mistake #6: Jumping Short to Maintain Speed

The Problem: Taking quick, short jumps thinking it's faster.

The Fix: It's not faster. Longer jumps (even if slightly slower) mean fewer total reps. Fewer reps = less time = less fatigue.

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Burpee Broad Jump Pacing Strategy for HYROX

First 25 Meters: Controlled Start

• Effort: 70%
• Goal: Find your rhythm without spiking heart rate
• Focus: Long jumps, easy burpees, steady breathing
• Reps: ~8-12 depending on jump distance

Middle 30 Meters: Build Gradually

• Effort: 80%
• Goal: Maintain consistent pace, don't slow down
• Focus: Keep jump distance consistent
• Reps: ~10-15

Final 25 Meters: Push Through

• Effort: 90%+
• Goal: Finish strong, you're halfway through the race
• Focus: Dig deep, shorter rest at top if needed, but keep moving
• Reps: ~8-12

Pro Tip: Count your reps, not your meters. Know how many burpee broad jumps it takes you to cover 80 meters in training. Aim for that number on race day.

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Burpee Broad Jump Alternatives for Training

The beauty of burpee broad jumps is you can train them anywhere. But variety helps build different components:

1. Standard Burpees (High Volume)

• Why It Works: Builds the conditioning base without impact
• Protocol: 100 burpees for time (benchmark workout)

2. Broad Jumps Only

• Why It Works: Develops explosive horizontal power
• Protocol: 5 x 20m broad jumps, focus on distance per jump

3. Burpee Box Jump Overs

• Why It Works: Similar metabolic demand with different movement
• Protocol: 5 rounds of 10 burpee box jump overs

4. Walking Lunges + Burpee Complex

• Why It Works: Combines leg fatigue with burpee conditioning
• Protocol: 10 walking lunges + 5 burpees x 10 rounds

5. Up-Downs (No Push-Up)

• Why It Works: Reduces upper body fatigue while training the hip snap
• Protocol: EMOM 10: 12 up-downs each minute

6. Burpee Tuck Jumps

• Why It Works: Adds explosive element while maintaining full-body demand
• Protocol: 3 rounds of 15 for quality

7. Running + Burpee Intervals

• Why It Works: Simulates race conditions—arriving at the station already fatigued
• Protocol: 400m run + 20 burpees x 5 rounds

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Burpee Broad Jump Training Workouts for HYROX

Workout 1: Distance Practice

• 80m Burpee Broad Jumps for time
• Count total reps
• Goal: Under 35 reps = great efficiency

Workout 2: Race Simulation (First Half)

• 1km Run
• 1000m SkiErg
• 1km Run
• 50m Sled Push
• 1km Run
• 50m Sled Pull
• 1km Run
• 80m Burpee Broad Jumps
• Track total time

Workout 3: Capacity Builder

• AMRAP 20 minutes:
  • 10 Burpees
  • 10 Broad Jumps
  • 200m Run
• Score: total rounds

Workout 4: Leg Endurance Under Fatigue

• 5 rounds:
  • 400m Run
  • 15 Burpee Broad Jumps
  • Rest 1 minute
• Goal: Maintain consistent times

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Building HYROX Fitness Without the Guesswork

Here's what most people get wrong: they train burpees and broad jumps separately. But in HYROX, you're doing them after a SkiErg, two sled stations, and four kilometers of running. Fresh legs don't exist.

OnlyGains.ai creates HYROX simulations that replicate this fatigue. The platform builds unlimited free training sessions that sequence exercises like the actual race—so when you hit the burpee broad jump station, your body already knows what it feels like.

The AI adapts to your fitness level and available equipment. Whether you're training in a garage or a commercial gym, you get race-specific preparation without hiring a HYROX coach.

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Burpee Broad Jump Benchmarks: Where Do You Stand?

Note: Jump distance directly affects time. Training for longer jumps is one of the fastest ways to improve your score.

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Mental Strategy: The Midpoint Battle

Station 4 is the psychological midpoint of HYROX. You're halfway done, but you're also at peak fatigue. This is where the mental game matters most.

Strategies for pushing through:

1. Break it into chunks: Don't think "80 meters." Think "10 reps, then 10 more."
2. Focus on form: When your brain wants to quit, focus on technique. It gives your mind something to do besides suffer.
3. Use the crowd: HYROX events are loud. Feed off the energy. Look up, acknowledge spectators, and keep moving.
4. Remember what's next: The rowing is coming. You'll get to sit down. Just get through this first.

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Final Thoughts: Efficiency Over Speed

The burpee broad jump station rewards smart athletes over fit athletes. You can be in incredible shape and still blow up if you start too fast or jump inefficiently.

Key Takeaways:

1. Jump for distance—more meters per jump = fewer total reps
2. Use the snake push-up—save your chest and triceps
3. Pace conservatively—start at 70% and build
4. Flow continuously—no standing pauses between reps
5. Breathe rhythmically—oxygen is your friend

This station is meant to hurt. Embrace it, manage it, and keep moving. The athletes who respect the burpee broad jumps are the ones still moving strong at wall balls.

Want to train like you race? OnlyGains.ai builds HYROX-specific programs that teach your body to perform under fatigue. Unlimited free simulations mean you never have to wonder if you're ready. You'll know.

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