The Mid-Race Equaliser
By the time you reach the burpee broad jumps, your legs are heavy from sled work and your lungs are screaming.
Yet this 80-metre station can decide whether you hold pace or unravel.
It’s not about brute force; it’s about rhythm, breathing and technique.
“The burpee broad jump punishes chaos and rewards control.”
— RB100.Fitness
Station Overview
Distance: 80 metres (marked in 2.5 m lanes)
Format: Jump forward ≈ 1–1.5 m per rep until total distance complete
Typical Time: 3–5 minutes depending on category and fatigue
The movement alternates between explosive drive and controlled recovery pace it like an interval workout, not a sprint.
Movement Mechanics
1. Burpee Phase
- Drop into a controlled squat → hands on floor → step or hop back into plank.
- Keep core tight and shoulders over hands.
- Avoid collapsing hips conserve energy by maintaining structure.
2. Jump Phase
- As you rise, plant feet beneath hips, swing arms forward, and jump explosively.
- Aim for consistent distance rather than maximal reach.
- Land softly with knees tracking over toes; immediately drop into the next burpee.
3. Breathing Control
- Inhale during descent.
- Exhale as you jump forward.
- Keep cadence consistent one full breath per rep.
Finding Your Rhythm
The best athletes find a metronomic pace early and stick with it.
Try a 1:1:1 rhythm — one second down, one second up, one second to stabilise.
Breaking this station into small goals (e.g., every 10 metres) keeps mental focus sharp.
“In the burpee broad jump, efficiency equals endurance.”
Pacing Strategy
| Division | Target Time | Suggested Cadence |
|---|---|---|
| Open Men | 3 – 4 min | ~18 – 20 burpees per minute |
| Open Women | 3:30 – 4:30 min | ~16 – 18 burpees per minute |
| Pro Men | 2:45 – 3:30 min | ~20 – 22 burpees per minute |
| Pro Women | 3 – 4 min | ~18 – 20 burpees per minute |
Start conservatively for the first 20 m.
Increase tempo once rhythm stabilises; maintain technique through the final 10 m.
Training link: How to Pace Each HYROX Station for Maximum Efficiency
Common Mistakes and Fixes
| Mistake | Effect | Fix |
|---|---|---|
| Over-jumping early | Rapid fatigue | Shorten jumps to maintain rhythm |
| Chest collapse on descent | Energy loss, shoulder stress | Engage core, control drop |
| Holding breath | Heart-rate spike | One full breath per rep |
| Landing stiff-legged | Joint impact | Land softly, knees bent |
| Inconsistent distance | Loss of flow | Pick floor markers for rhythm |
Training for Burpee Broad Jump Efficiency
Skill Drills
- Paced Burpees with Step Jump: 10×20 m at steady cadence.
- Metronome Burpees: Perform to audio tempo (60 – 70 bpm) to train rhythm.
- Burpee + Box Jump Combo: Builds explosive drive and landing mechanics.
Strength Accessories
- Goblet Squats (3×15) for leg endurance.
- Core Rollouts (3×12) to stabilise during transitions.
- Power Step-Ups (3×10 each leg) for hip drive.
Include one focused session weekly during the Build Phase.
For full seasonal programming, see Periodisation for HYROX: Structuring Your Training Year.
Transition Tips
After burpees, transition to the rower.
Use the first 250 m of the row to recover breathing inhale on the drive, exhale on return.
Avoid standing still after finishing burpees; walk immediately to your station to keep blood flow consistent.
Linked reading: HYROX Race Structure Explained: Distances, Stations & Flow
Mindset Under Fatigue
The burpee broad jump often breaks athletes mentally before physically.
Focus on process, not distance:
“One burpee, one jump, one breath.”
Repetition creates rhythm — rhythm creates flow.
By staying in that rhythm, you’ll recover faster for the second half of the race.
“Control the chaos, and the metres take care of themselves.”
— RB100.Fitness
Summary: Controlled Power Wins
Burpee broad jumps test patience as much as endurance.
Consistent rhythm, efficient breathing, and controlled landings make this mid-race obstacle a chance to recover rather than collapse.
Train rhythm > power that’s how you turn chaos into consistency.
About HYROX Season 2025/2026
- Standard race format: 8 runs, 8 stations.
- Burpee broad jumps remain Station 5 worldwide.
- Compete from September 2025 – June 2026.
See the RB100 Fitness Racing Events Calendar to plan your season.
