Burpee broad jumps spike heart rate harder than anything else in HYROX, and they sit immediately before the row, which is the only place you can genuinely recover. That position is the whole story: how you do this station determines whether the row is a recovery or a continuation.
Why trust this
The movement standard is read from the official 26/27 singles rulebook. The rules that shape training: no minimum jump distance exists, both feet must take off and land simultaneously within a 5cm stagger, no additional steps or shuffles, chest to the ground at the nipple line, and hands no more than 30cm forward of the toes on subsequent burpees.
That first point changes the strategy completely, and most athletes have never read it.
1. Legal form, slow
- Work: 3 x 20m at an easy pace, with someone watching your landings, chest contact and hand placement.
- Focus: feet landing level within 5cm, hands placed once and not moved forward.
- Why: you are calibrating what legal feels like so you can hold it when you cannot think.
2. Rhythm at a repeatable cadence
- Work: 5 rounds of 20m burpee broad jumps, 60 seconds rest.
- Rule: identical jump length in round five as in round one. If it shortens, you started too long.
- What you learn: your actual sustainable jump length, which is almost always shorter than you would guess.
3. Heart-rate control
- Work: 6 rounds of: 10 burpee broad jumps, then 200m easy jog, aiming to bring your heart rate down during the jog.
- Focus: breathing back under control during the run rather than carrying a spike into the next round.
- Why: the race asks you to spike at station four and then recover on the rower.
4. The race pattern
- Work: 4 rounds of: 20m burpee broad jumps, then 1,000m row at a controlled split, then 1km run.
- This is the real sequence and it teaches the thing that matters: how hard you can attack the burpees and still use the row to recover.
- Expect: to discover you were going too hard on the jumps.
5. Supporting strength
On a non-burpee day, because this station beats you up.
- Work: 4 x 5 broad jumps for distance (fresh, full recovery), 3 x 8 press-ups with a controlled descent, 3 x 30-second plank variations.
- Why: jump quality is a power expression, and it degrades fastest when trained only in a fatigued state.
How to know it is working
| Test | Do it | Progress looks like | |---|---|---| | 80m for time, fresh | Monthly | Faster, jump length unchanged | | 5 x 20m (session 2) | Fortnightly | Round 5 matching round 1 | | Race pattern (4) | Monthly | Row split holding after the jumps |
The middle row is the useful one. Consistency across rounds matters more than a fast first round.
What tends to fail first
Landing precision. As you tire, one foot creeps ahead and you drift past the 5cm allowance, which is the fault most likely to be called at this station.
The fix is counter-intuitive: shorten the jumps. Since there is no minimum distance, a shorter, cleaner jump is entirely legal and costs less than a no-rep or a penalty. Most athletes do the opposite and reach further as they fatigue.
Putting it into a week
| Day | Session | |---|---| | Mon | Supporting strength (5) | | Tue | Threshold run | | Wed | Rest or easy | | Thu | Rhythm (2) early block, race pattern (4) from week five | | Fri | Strength | | Sat | Long easy run | | Sun | Rest |
Two burpee sessions a week is the ceiling. This station is high-impact and the recovery cost is real.
The fitness assessment quiz will tell you whether this station is genuinely where your time goes, or whether your running is.
Honest limitations
This is a high-impact station and the sessions above are demanding on wrists, shoulders and lower back. Two burpee sessions a week is a sensible ceiling.
If you have wrist, shoulder or lower back issues, high-volume burpees deserve a professional conversation before you build a block around them.
Next step
For the faults and the rules behind them, see burpee broad jump mistakes.
For the station that follows and why it matters, see rowing mistakes.
Source: movement standard, the 5cm and 30cm rules from the official HYROX singles rulebook, season 26/27.
[ FAQ ]
Frequently asked
How do you get faster at burpee broad jumps?
A repeatable cadence at moderate jump length, not bigger jumps. There is no minimum distance in the rulebook, so consistency and clean landings beat reach, especially as you tire.
How many burpee broad jumps is 80m?
It depends entirely on your jump length, which is your choice. There is no minimum, so a shorter jump means more reps but often a lower heart-rate cost and fewer no-reps.
Should you train burpee broad jumps fresh or tired?
Tired. It sits at station four after 4km of running, and the whole challenge is holding legal form while your heart rate is at its highest point in the race.
Written by
The Suth Performance teamCoaches and editors
The Suth Performance programming team, led by HYROX Elite 15 athlete Ben Sutherland.
[ KEEP READING ]
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