full body intermediateAI Tracked

Burpee Broad Jump

A burpee followed by a broad jump forward. Hyrox station that combines strength, power, and conditioning in one brutal movement. Official Hyrox station — essential race training. Combines upper body, lower body, and cardio in one movement. Builds mental resilience — this is the exercise that breaks people.

How to Do Burpee Broad Jump: Step by Step

  1. Perform a full burpee with chest-to-floor
  2. Instead of jumping up, broad jump forward
  3. Land softly and immediately drop into the next burpee
  4. Keep a rhythm — don't pause between reps

Common Mistakes to Avoid

  • Skipping the chest-to-floor on the burpee portion
  • Not jumping far enough forward — commit to the broad jump
  • Landing with locked knees on the broad jump
  • Going too fast early and burning out

Burpee Broad Jump Tips

  • In Hyrox, it's 80m of burpee broad jumps — pace is everything
  • Each broad jump should cover about 1.5-2m to be efficient
  • Find a sustainable rhythm you can maintain for 40+ reps
  • Focus on the broad jump distance to minimize total reps needed

Muscles Worked

full bodyquadschestcore
Equipment No equipment needed
Tracking Count reps

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