Burpee broad jump
/ ˈbɜːpi brɔːd dʒʌmp / · noun
Also: BBJ, burpee long jump
A compound movement combining a full burpee with a broad (horizontal) jump. The athlete drops to a plank, performs a chest-to-floor push position, returns to standing, and jumps forward landing on both feet: repeating the cycle to cover a fixed distance.
HYROX standards
The burpee broad jump is station 4: sandwiched between the sled stations and the RowErg. All divisions cover 80 meters total; jump distance is athlete's choice (longer jump = fewer reps, but harder to recover from).
- Standard: 80m total distance, all divisions
- Approximate rep count: 40-60 reps depending on jump distance
- Rep validity: chest must touch floor on the burpee; both feet must leave and land together on the jump.
Why it's the station of attrition
Heart rate peaks here. After the sled block, athletes arrive with elevated lactate; the burpee broad jump elevates it further while requiring whole-body coordination. Pacing too aggressively in the first 20m results in a "wall" by 40m: the legs lose explosiveness and the burpee descent becomes a slow controlled fall.
Technique
- Burpee descent: hands plant first, kick or step back to plank, lower chest to floor.
- Burpee ascent: push back up, kick or step feet forward toward hands, stand or reach into the next phase.
- Jump: arms swing back as you load, then swing forward and up; both feet leave the ground; land softly on both feet, ready to drop again.
Two timing styles: the "stand-and-jump" pauses briefly at the top to load the jump (less efficient but more controllable); the "flow" merges the stand into the jump in one motion (faster but harder under fatigue).
Common mistakes
- Jumping too far early: 5-foot jumps in the first 20m feel great, but you'll be doing 2-foot jumps by 60m. Steady 3-4 ft jumps usually win.
- Stepping through the burpee: stepping back instead of jumping back to plank is legal and saves leg explosiveness: used by most elite athletes.
- Not committing to the jump: a half-hearted hop forward wastes the burpee that preceded it. Either commit or reset.
Training the burpee broad jump
- Burpee EMOMs: 12-min EMOM × 8-12 burpees develops the cyclic capacity.
- Broad jump for distance: 5-10 reps of max-distance broad jumps once per week builds horizontal power.
- Specificity: in the final block, rehearse 80m unbroken at goal pace 1-2× per week.
Equipment notes
HYROX uses standard rubber flooring; no equipment beyond a marked 80m lane. The line markings every 20m help athletes track progress mid-effort.