IMPROVE · HYROX STATION 4
How to get faster at the Hyrox burpee broad jumps
You get faster at the Hyrox burpee broad jumps by finding a jump length you can land and restart from, keeping a steady rhythm with a breath on every stand-up, and building the engine (your stamina for steady effort) to keep going for 80 m. Practise with clean sets of eight and stop when your chest stops reaching the floor. You need only floor space to train them.
How to get faster at the burpee broad jumps
The burpee broad jumps are station 4 of 8 in a Hyrox race: you cover 80 m by doing a burpee, then a broad jump (a jump forward with both feet together), again and again. There are no weights, and the standard is the same in every division (the group you race in).
The rulebook sets the distance but not the number of reps, because the length of each jump is up to you. That makes the jump length your main decision. A shorter jump means more burpees, a longer one means fewer, and the best choice is the length you can repeat to the finish line.
This page covers what to train, the drills that help, a simple week, a session you can run, and how to train in a small space. The rules and technique are on the station guide linked below.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
What the burpee broad jumps ask of your body
Hyrox calls this a full body workout and gives no muscle breakdown for it. The table below rates how much each quality matters, and the ratings are coaching judgement, with no measurements behind them.
| Quality | How much the station needs it | What it does for you |
|---|---|---|
| Engine (breathing and heart rate) | Most | There is no rest between reps, and a 1 km run and the row follow. |
| Leg power and landing control | High | Sends you forward on the jump and lets you land balanced for the next burpee. |
| Chest, shoulder and trunk (torso) endurance | High | Every rep puts you on the floor and back up, so these muscles repeat the same movement many times. |
| Rhythm and breathing | High | Keeps the movement smooth and stops you from gasping at the bottom of each rep. |
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
Burpee broad jump drills
Jump length test. Do a short lane with short jumps, rest, then the same lane with long jumps. Pick the length you could keep repeating to the end of the lane.
Chest-down check. Film a set from the side or ask a partner to watch. Your chest needs to make clear contact with the ground at the bottom of every burpee, and it is easy to drift upward as you tire.
Landing check. Land with both feet together and your toes level, then stand tall before you go down again. Take no extra steps. The rulebook allows up to 5 cm between the front of one foot and the other, and no shuffles.
Section start. Practise the start of a lane: hands behind a line, chest on the ground, then up and over the line. Also practise the turn at the end, because every section restarts from the line.
Burpees after a run. Run for a few minutes, then start. In the race you reach this station after a 1 km run and a sled pull, so give that start a place in your block.
A weekly approach for the burpee broad jumps
These jumps lean on your engine, so they fit around the running you already do. You need almost no equipment, but the shoulders and chest need rest between hard sessions.
| Day | What you do |
|---|---|
| Main day | Clean sets of burpee broad jumps, such as the session below. Stop the set when your chest stops reaching the floor. |
| Engine day | Intervals or runs you may already do. A bigger engine makes every rep of the station feel lighter. |
| Rhythm day | A short, easy set at a pace where you can breathe on every stand-up. It builds the habit without adding load. |
| Race practice | Now and then, run, do the jumps and then row, the way the race does. |
| Day before and after | Go easy on heavy pushing and pressing. Tired chest and shoulders make the reps slower and the chest-to-floor standard harder to meet. |
A burpee broad jump session to try
This session is built around clean, repeatable sets. Effort runs from 1 (very easy) to 10 (all out). A lighter version is 4 rounds of 5 reps with 120 seconds of rest. A harder version is 6 rounds of 10 reps with 75 seconds of rest.
| Block | What you do |
|---|---|
| Warm-up | 2 sets of 4 burpee broad jumps at effort 4. Step back into the burpee if you need to, land softly and stand tall. |
| Main | 5 rounds, resting 90 seconds between rounds. Each round: 8 burpee broad jumps at effort 8. Do eight clean reps per round. Jump only as far as you can land balanced and go straight into the next burpee. |
| Cool-down | Walk or jog for 5 minutes at effort 2, until your breathing settles. |
Train the burpee broad jumps in a small space
This station needs no equipment, only floor, so the problem is space. If you have no lane to jump along, these options keep the work going.
| Option | What it trains | How to use it |
|---|---|---|
| Burpees in place | Chest-to-floor rhythm and the engine | Do the burpee with the chest on the ground and a small hop at the top, with a breath on every stand-up. |
| Standing broad jumps | The jump and a balanced landing | Jump along a hallway or a yard, land on two feet together and stand tall before the next jump. |
| Short shuttles | Turning at the end of a section | Use a lane of a few metres, jump to the line, turn and restart with your chest on the ground behind it. |
| Step-out burpees | A lower-impact version of the pattern | Step your feet back and forward instead of jumping, with your chest touching the floor each time. |
Working on the burpee broad jumps in Complete
Because these jumps need no kit, they fit between other sessions. Complete starts from your long-term goals, and any workout that reaches Apple Health counts, so a session you do with a watch or log in the app is part of your picture. Roads are Complete’s ladders of targets, which you take on next to your friends, and the burpee broad jumps have their own, moved by your official race results.
Frequently asked questions
How long should my burpee broad jumps be in Hyrox?
The rulebook leaves the length of each jump to you. Pick the length you can land balanced from and restart without a pause, because a jump you cannot repeat will cost more than it saves.
How do I stop my chest drifting up as I get tired on the burpees?
Check it on video from the side, and practise sets that stop as soon as your chest stops reaching the floor. Clean sets of a smaller size teach the standard better than long sloppy ones.
How often should I train the Hyrox burpee broad jumps?
One focused session a week is a sensible start, plus the engine work you already do. Because the shoulders and chest repeat the same movement, give them rest around a hard session.
Can I train the burpee broad jumps in a small space?
Yes. Burpees in place, standing broad jumps along a hallway and short shuttles train the parts of the station, and you can practise the full pattern when you have a lane.