Hyrox Burpee Broad Jumps Guide

What Is Burpee Broad Jump | Benefits | Distance | Technique | Training Exercises | Pacing | Common Mistakes | Training Plan | Workout | FAQs

Ready to conquer one of the most challenging Hyrox stations? The burpee broad jump, or BBJ station, tests your explosive power, endurance, and mental toughness. PureGym Stockport Assistant Manager, Personal Trainer and Hyrox athlete, Marcus Rayfield, shares his advice for training for the Hyrox burpee broad jump station and how to prepare for Hyrox race day.

The burpee broad jump involved performing a burpee followed immediately by a broad jump. Challenging exercises by themselves, the combination of these two full body movements tests cardiovascular endurance and your ability to maintain explosive power under fatigue.

The burpee broad jump is the fourth workout station in Hyrox, marking the halfway point of the event. By this point you’ll be fatigued, having performed 1000m SKiErg, 50m sled push, and 50m sled pull, as well as four sets of 1km runs, but will still need plenty in the tank with four stations and four runs left.

Beyond preparing you for Hyrox, burpee broad jumps have a lot of fitness benefits that will translate to better gym workouts and sports performance, as well as improve everyday movements.

• Full body conditioning: Burpee broad jumps work multiple muscle groups, building full body strength and coordination.

• Cardiovascular fitness: The burpee broad jump is high intensity plyometric exercise that increases the heart rate, improving cardiovascular fitness and endurance.

• Power and explosiveness: Plyometric exercises are great for building power and explosiveness. Burpee broad jumps can improve lower body power and agility, improving your ability to generate force quickly.

• Metabolic conditioning: Burpee broad jumps burn a high number of calories and can increase your metabolic rate for several hours after performing.

You’ll need to do 80 metres of burpee broad jumps at the BBJ station in your Hyrox event. If you’re wondering how many burpees in Hyrox this works out as, that depends on how far you can jump. Most people need to do between 40-60 burpee broad jumps to cover the distance.

As with all Hyrox stations, there are strict Hyrox burpee rules you must follow:

• You must begin in an upright position with your hands behind the start line.

• Once you put your hands down on the floor, you can't move them forward

• Your chest must touch the floor in each rep, and when you stand up your feet can't pass the position of where your hands were.

• For the broad jump, both feet must take off and land at the same time.

• You can't take any steps forward between reps.

If you break the Hyrox burpee broad jump rules, the rep that you broke it on will be discounted. Getting two warnings will incur a 5m distance penalty.

Starting position:

• Begin in a standing position with feet shoulder-width apart
• Keep your core engaged and shoulders relaxed

Burpee:

• Drop into a squat position and place your hands on the floor behind the line
• Kick your feet back to a plank position
• Lower your chest to the floor (chest must touch the ground)
• Keep your elbows tucked close to your body

Transition:

• Push up and bring your feet forward to behind where your hands were

• You can jump or step your feet in

• Prepare for the jump by loading through your hips

Broad jump:

• Extend your hips, knees, and ankles explosively
• Swing your arms forward for additional momentum
• Jump forward (not upward) to cover more distance
• Land softly with knees bent and arms reaching forward for balance
• Reset efficiently without rushing

If you want to improve your burpee broad jumps efficiently, you’ll need to do more than just practice them. Incorporating these exercises into your training will help to improve strength and power in the muscles used in burpee broad jumps, translating to a faster and more powerful movement so you can reach the 80m as quickly as possible.

While it can be tempting to go all out at each Hyrox station to get a good Hyrox time, smart pacing throughout is key to avoiding burn out and having energy for each station. Finding a rhythm you can maintain, even if it feels slower than you would like, is key to keeping good time in the long run.

For burpee broad jumps, it can help to:

• Use a controlled breathing pattern to avoid holding your breath

• Stepping up from each burpee instead of jumping both feet in

These will help to keep your heart rate lower without slowing you down.

One of the biggest mistakes Marcus Hyrox athletes make is starting too fast, which can lead to fatigue and poor performance in the long run. As with above, proper pacing is key throughout the entire event.

Common mistakes Marcus sees at the BBJ station at Hyrox events are:

Here are three more mistakes Marcus sees at the BBJ station at HYROX events.

• Jumping too high instead of forward: use your arms to get forward momentum.
• Poor landing: keep knees soft and stable to streamline the movement.
• Fatigue causing slow burpees: train endurance by doing sets of BBJ intervals.

You can include burpee broad jumps in your Hyrox training in a few ways:

• Focusing on technique and power at the start of your workouts when you have plenty of energy

• Doing endurance sessions of longer sets at a slower pace

• Practicing after running or high intensity workouts to simulate race conditions

A good Hyrox training plan should take you through a foundation phase for general fitness, a build phase where you increase volume, and a shorter specificity phase where you'll be simulating the structure of the race, as well as a taper phase to allow recovery ahead of the race day.

During the foundation and build phase, focus more on workouts that build full body strength and power while learning technique of the different Hyrox exercises. As you get closer to the event, spend more time practicing each Hyrox station and building up your speed and endurance.

Check out our free 12 week Hyrox training plan here.

Incorporating short Hyrox burpees BBJ workouts in your training plan is a great way to practice technique and improve endurance. This workout from Marcus helps to sustain work rate while managing fatigue. Complete 3 x rounds:

• 60 seconds steady burpee broad jumps
• 30 seconds rest
• 60 seconds SkiErg at moderate pace
• 30 seconds rest

Ready to conquer your Hyrox challenge? Book a session with one of our Personal Trainers who can help you get fit and technique-ready. Find your nearest PureGym to get started.