HYROX Burpee Broad Jumps: The Rules, Technique and Pacing for 80 m

HYROX burpee broad jumps are the station people dread most, and the one where small rule mistakes quietly add time. Here’s what the 2026/27 rulebook actually says, and how to get through 80 m without blowing up the back half of your race.

The burpee broad jump rules (2026/27)

The station is 80 metres, it’s station 4, and it’s the same in every division. These are the standards from section 8.4 of the HYROX Singles Rulebook 2026/27.

The burpee

• Your chest must clearly touch the ground at the bottom of every burpee.
• You may use a knee to come out of the bottom. No push-up is required.
• On the first burpee of each section, your hands start behind the white start line.
• On every later burpee, your hands go down no more than 30 cm in front of the toes of your front foot, and once they’re down they can’t move forward.

The broad jump

• Both feet take off and land at the same time. A stagger of up to 5 cm between your feet is allowed. More than that isn’t.
• How far you jump is up to you.
• When you come out of the burpee, your feet can’t go past your fingertips.

Stepping

• You can step out of the burpee before you jump, and step back into the burpee after you land.
• No other steps or shuffles are allowed at any time.

Turns and the finish

• At a turn, you don’t have to jump around the marker, but both feet must fully cross each white line.
• You finish when you jump over the finish line. If either foot lands on the line, you do another rep.

The penalty

The first infringement earns a formal warning. After that, each one costs 15 seconds, with no further warnings. Three sloppy reps late in the station cost you 30 seconds.

Technique: a legal rep you can repeat

REPZ makes a useful point: the rulebook doesn’t require a push-up, locked knees or a particular hand width. Pick a pattern that is legal and that you can repeat dozens of times while tired.

1. Hands down, close to your toes. Inside the 30 cm limit, and they stay put.
2. Chest to the floor. Make it obvious. A judge who has to guess may no-rep you.
3. Step or jump your feet in. Stepping is legal and saves your heart rate. Keep your feet behind your fingertips.
4. Square your feet. Both feet level before you jump, so take-off is simultaneous.
5. Jump a distance you can repeat. Swing your arms, land on both feet together and drop straight into the next burpee.

Pacing: medium jumps, steady rhythm

There’s no fixed rep count. Longer jumps mean fewer burpees but cost more energy and stability, and shorter jumps are easier to repeat. Our station guide puts it simply: huge early jumps are the common mistake, and consistent medium jumps are faster overall.

REPZ also warns that starting too fast often leads to fading late. Pick a rhythm you could hold for five minutes and keep it.

Split targets from our HYROX pacing guide:

Goal finish	Burpee broad jumps target
1:15	4:01
1:30	4:50
1:45	5:38
2:00	6:26

HYRESULT gives a rough range of 4 to 10 minutes depending on jump distance and recovery.

Need your own numbers? Build a race card with the free pace band generator.

How to train it

• Learn the legal pattern fresh. Practise the full sequence slowly before adding speed.
• Split it up. Train burpees and broad jumps separately, then put them back together.
• Add the run. Once a week, do 1 km at race pace straight into 40 to 80 m of burpee broad jumps. That’s the race.
• Build up impact gradually. Use step-outs and shorter jumps when you’re tired or coming back from a break.
• Use a clear, non-slip space. Stop if you feel sharp pain, dizziness or chest pain.

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What it means on race day

• Find the white start and turn lines before you start.
• Breathe at the top of each rep, not on the floor.
• Stand up on the last jump and make sure both feet clear the finish line.

Next station: the 1 km run into the row. If you’re racing in Las Vegas in March, see the race guide and our wall balls guide for the station that finishes it all.

Station 5 has its own guide now: read our HYROX rowing guide.