Sweatlas
MovementsHyrox® Station

Burpee Broad Jump

Also known as: Burpee Long Jump

A travelling burpee where each rep chest-to-floor is followed by a two-footed jump forward, repeated to cover 80 m. It is a full-body grind that spikes the heart rate right after the sleds.

Burpee Broad JumpHyrox® Station
The standard

A valid rep requires the chest and thighs to touch the floor at the bottom, then a two-footed jump forward, progressing continuously along the 80 m lane.

In the race

Station 4 of 8, after the fourth 1 km run, covering 80 m with no added load for every division: Hyrox® Open men and women and Hyrox Pro men and women all complete the same 80 m. In Doubles, partners alternate and together cover the 80 m.

How to do it
  1. 01From standing, drop your hands down and kick or step back so chest and thighs meet the floor.
  2. 02Push up and bring your feet under you into a low, athletic crouch.
  3. 03Jump forward off both feet, landing softly with knees bent to absorb the impact.
  4. 04Immediately flow into the next burpee to keep a steady, unbroken rhythm.
  5. 05Aim for consistent jump distance rather than max-effort leaps that gas you out.
Common faults
  • · Not getting chest and thighs fully to the floor at the bottom of the burpee.
  • · Taking off or landing one foot at a time instead of jumping and landing on two feet.
  • · Over-jumping early and burning out before the 80 m is done.
  • · Standing up fully between reps, wasting time and energy on the extra motion.
Scaling & progressions
  • · Step back and step in rather than jumping the feet to lower the intensity.
  • · Shorten the broad jump and prioritise a smooth, repeatable cadence.
  • · Build capacity with EMOM burpee sets and short broad-jump ladders.
  • · Strengthen legs and lungs with squat-jump and running intervals to support the movement.
Coaching tips
  • · Pick a modest, sustainable jump length and repeat it; consistency beats big hops.
  • · Stay low between reps instead of standing tall to save energy over 80 m.
  • · Breathe on a fixed pattern so your heart rate stays controllable coming off the sleds.
Related movements
Wall Balls
Running
If this movement is giving you grief
Pain just below the kneecap
All movementsNiggle indexBenchmark workoutsHyrox® result card

HYROX® is a registered trademark of its owner; it is used here nominatively to describe the race and its stations. Sweatlas is not affiliated with or endorsed by HYROX®.

Sweatlas: Your Hybrid Training Map

Burpee Broad Jump

A travelling burpee where each rep chest-to-floor is followed by a two-footed jump forward, repeated to cover 80 m. It is a full-body grind that spikes the heart rate right after the sleds.

Standard: A valid rep requires the chest and thighs to touch the floor at the bottom, then a two-footed jump forward, progressing continuously along the 80 m lane.

In the race: Station 4 of 8, after the fourth 1 km run, covering 80 m with no added load for every division: Hyrox® Open men and women and Hyrox Pro men and women all complete the same 80 m. In Doubles, partners alternate and together cover the 80 m.

How to do the Burpee Broad Jump

  1. From standing, drop your hands down and kick or step back so chest and thighs meet the floor.
  2. Push up and bring your feet under you into a low, athletic crouch.
  3. Jump forward off both feet, landing softly with knees bent to absorb the impact.
  4. Immediately flow into the next burpee to keep a steady, unbroken rhythm.
  5. Aim for consistent jump distance rather than max-effort leaps that gas you out.

Common faults

Scaling & progressions