HYROX STATION 4 OF 8
The Hyrox burpee broad jumps: rules, technique and mistakes
The Hyrox burpee broad jumps are the fourth of eight stations: you cover 80 m by doing a burpee and then a jump forward, over and over, with no weights in any division. A burpee is a move where you drop your hands and chest to the floor and then get back onto your feet. Your chest must make clear contact with the ground in each burpee, and both feet must take off and land together. How far each jump goes is up to you.
What the burpee broad jumps are
A Hyrox race has eight rounds. In each round you run 1 km and then do one workout station, so you finish with 8 km of running and eight stations done in a fixed order. The burpee broad jumps are station 4, right after the sled pull.
A broad jump is a jump forward from a standing start, with both feet leaving and landing together. Here you do one after every burpee: drop to the floor, get up, jump forward, land, and go straight into the next burpee. You move down the lane this way until you reach the finish line.
The station is 80 m long, and it needs only floor space. Hyrox calls it a full body workout. It describes the 1,000 m row that follows as the beginning of the second half of the race, so these jumps are the last station of the first half.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
The burpee broad jumps standard by division
A division is the group you race in. The Singles race, where you race on your own, has four: Women, Women Pro, Men and Men Pro. Open means the standard race (Women and Men), and Pro uses heavier weights. Burpee broad jumps use no equipment, so the standard is the same for everyone.
The rulebook sets a distance only. The length of each jump is up to you, so the number of burpees you do depends on how far you jump.
| Division | Distance | Weight |
|---|---|---|
| Women | 80 m | None |
| Women Pro | 80 m | None |
| Men | 80 m | None |
| Men Pro | 80 m | None |
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Burpee broad jump technique
Each section of the lane starts the same way: both hands on the floor behind the white start line, with your chest on the ground. Rise, jump forward over the line, land with both feet together and go straight down again.
You may jump or step your feet back into the burpee, and jump or step out of it before the broad jump. You may use a knee when you come out of the bottom. Your feet may not go past your fingertips as you come out, which the rulebook calls overstepping. On every burpee after the first, place your hands no more than 30 cm in front of the toes of your front foot.
Take off and land on both feet together. A gap of up to 5 cm between the front of one foot and the front of the other is allowed, and any more is not. Do not add steps or shuffles.
Pick a jump length you can land balanced and restart from without a pause. A longer jump saves burpees but costs more each time. Breathe on every stand-up, and keep the rhythm steady.
At the end of each section, jump across the white line with both feet fully over it before you turn. The station ends when you jump over the finish line. If either foot lands on the finish line, you do another burpee broad jump.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Common burpee broad jump mistakes
Chest not reaching the ground. The chest must make clear contact with the ground at the bottom of every burpee. A chest that hovers above the floor does not meet the standard.
Staggered feet or extra steps. Both feet must leave and land together, within 5 cm of each other, with no shuffle before the jump.
Hands too far forward. After the first burpee of a section, your hands must go down no more than 30 cm in front of the toes of your front foot. Reaching further forward breaks the standard.
Stepping out too far. Your feet may not go past your fingertips as you come out of a burpee.
Landing on the finish line. If either foot lands on the line, you repeat the burpee broad jump. Jump past it with both feet.
Jumping as far as you can on the first rep. Long jumps early on can leave you out of breath and unbalanced for the rest of the lane.
For any breach of the standard, the first infringement is a formal warning, the second costs 15 seconds, and each one after that costs another 15 seconds.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Where the burpee broad jumps sit in the race
The jumps follow the sled pull, so your back, arms and hands arrive tired, and every burpee puts them on the floor. Run 4 is a good place to shake your arms out and let your breathing come down.
This is the last station before the rowing. Burpees leave you no rest between reps, and the 1 km run and the row come straight after. A steady rhythm here pays off in the next two parts of the race.
You reach the station through the Roxzone, the transition area around the stations. On the burpee broad jumps, a faster racer may overtake a slower one when it is safe, and lane markings are for orientation only. Know where the white start and finish lines are before you begin.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
A burpee broad jump session to try
This session rehearses stations 4 and 5 back to back, with a 600 m run between them. The burpee part is 40 m and the row is 500 m, half of the race distances. Effort runs from 1 (very easy) to 10 (all out).
| Block | What you do |
|---|---|
| Warm-up | Row for 8 minutes at effort 3 with long, easy pulls. Then run 400 m at effort 3, with a few strides (short, quick bursts of faster running) at the end. |
| Main | 2 rounds. Each round: run 600 m at effort 6, controlled, so your heart rate comes down. Burpee broad jump 40 m at effort 8, finding a rhythm you can hold and breathing on every stand-up. Run 600 m at effort 6. Row 500 m at effort 8, with legs first and long strokes, letting the rate settle instead of yanking. |
| Cool-down | Row for 8 minutes at effort 2 with long, smooth strokes. |
The burpee broad jumps in Complete
Complete starts from your long-term goals, and a plan is one tool it uses for a race. If you sign up for a Hyrox race, the plan Complete writes trains the stations as well as the runs. Roads are Complete’s ladders of targets, which you take on next to your friends. The burpee broad jumps have their own Road, which your official race results move.
Frequently asked questions
How far are the burpee broad jumps in Hyrox?
The station is 80 m in every division, with no weights. It is the fourth station, after the sled pull.
How many burpee broad jumps are there in Hyrox?
The rulebook sets a distance of 80 m and no number of reps. The length of each broad jump is up to the racer, so the count depends on how far you jump.
Does your chest have to touch the floor on a Hyrox burpee?
Yes. Your chest must make clear contact with the ground at the bottom of every burpee, and each new section starts with your chest on the ground and your hands behind the white line.
Can you step out of the burpee instead of jumping?
Yes. You may jump or step out of a burpee, and you may use a knee coming out of the bottom. The broad jump itself must be two-footed, with both feet taking off and landing together.