Hyrox Burpee Broad Jump Rules

Definition

The HYROX^® burpee broad jump rules are the official movement standards for Station 4: 80 metres of burpee broad jumps. Each rep combines a full burpee (chest to floor) with a standing broad jump (feet together on landing). This station is identical across all divisions - the only variable is your speed.

How It Works

After the fourth 1 km run, athletes stand at the start of an 80 m lane and perform continuous burpee broad jumps until they reach the finish line. Each rep follows the same pattern: drop to the ground with chest touching the floor, push up to standing, then jump forward as far as possible, landing with both feet together. The process repeats until the 80 m is covered.

Movement Standards

Each burpee broad jump rep must meet these standards to count:

1. Burpee down: The athlete's chest and thighs must make contact with the ground simultaneously or sequentially.
2. Stand up: The athlete must return to a fully upright standing position with hips and knees extended.
3. Broad jump: From standing, the athlete jumps forward with both feet leaving the ground.
4. Landing: Both feet must land together (side by side) before the next rep begins. Staggered landings may be called as no-reps.
5. Forward progress: Each jump must move forward - jumping in place does not count toward the 80 m.

Rules & Regulations

• The 80 m distance is the same for Open, Pro, Elite 15, Doubles, and Relay.
• Athletes must stay within the marked lane boundaries.
• There is no minimum jump distance - short jumps count as long as feet land together.
• Judges may call no-reps for: chest not touching floor, incomplete hip extension, staggered foot landing.
• If a no-rep is called, the athlete returns to where the failed rep started and redoes it.
• Penalty loops can be assessed for repeated standard violations at this station.

Why It Matters

Burpee broad jumps are the most technique-dependent station in HYROX^®. The movement standards seem simple, but fatigue causes athletes to cut corners - not getting their chest fully down, or landing with staggered feet. Every no-rep costs time and energy. Athletes who drill the exact movement pattern in training almost never receive no-reps on race day.

Tips & Strategy

• Prioritise consistency over distance. Short, controlled jumps with clean form are faster overall than long jumps that risk no-reps.
• Develop a rhythm. Chest down, push up, jump, land, repeat. A consistent cadence minimises mental fatigue.
• Land softly. Absorb the landing through your knees to reduce joint impact across 80 m of jumping.
• Breathe on the descent. Inhale as you drop for the burpee, exhale as you push up and jump.
• Train the full 80 m. Many athletes only practise burpee broad jumps in short sets. Simulate the complete 80 m in training to understand the pacing required.
• Keep feet together deliberately. Exaggerate the feet-together landing in training so it becomes automatic under fatigue.

FAQ

Does your chest have to touch the ground on every burpee? Yes. Both chest and thighs must contact the floor on every rep. Skipping this results in a no-rep.

Do your feet have to land together on the broad jump? Yes. Both feet must land side by side. A staggered landing (one foot ahead of the other) may be called as a no-rep.

Is the burpee broad jump distance the same for all divisions? Yes. Every division - Open, Pro, Elite 15, Doubles, and Relay - covers 80 metres of burpee broad jumps.

Track your burpee broad jump pacing and race-day splits on ROXBASE.