Next up in our series of articles on HYROX workout tips and strategies to improve each HYROX station, is station 4, BURPEE BROAD JUMPS. Here you need to complete 80m of burpee broad jumps.
Below is a video from JayFit giving some top tips for burpee broad jumps in HYROX:
What is the Burpee Broad Jump?
The Hyrox Burpee Broad Jump is a dynamic fusion of exercises, blending the traditional burpee with a powerful forward leap. This intricate combination is a pivotal station, marking the 4th leg of the Hyrox challenge, where participants strive to cover a distance of 80 meters through successive repetitions.
By the time you reach this juncture in the Hyrox Race, your endurance will have been tested through a series of demanding activities, including runs, Ski Erg, Sled Push and Pull, setting the stage for the unique challenge of the Burpee Broad Jumps.
Following this, the race unfolds with a series of diverse exercises, ranging from runs and rowing to kettlebell farmers carry, sandbag lunges, and a grand finale of 75-100 Wall Balls, culminating in the completion of the Hyrox race.
HYROX burpee broad jump RULES
It is important to read and know the rulebook for your category to avoid any unnecessary penalties.
Below are the standards from the rulebook for SINGLES:
The athlete must start by completing a burpee.
- The burpee starts with hands placed behind the startline and near their feet (at most one-foot length away). Once the hands are placed on the ground they cannot be moved forward.
- In the lower position, the athlete’s chest must clearly touch the ground.
- Then, the athlete stands up and jumps forward, jumping and landing with both feet simultaneously. If the feet are staggered when taking off, the athlete needs to make sure both feet land at the same time with both feet parallel to each other. No steps or foot shuffles are permitted after landing.
- When stepping or jumping back up from the lower position, the feet cannot pass the athlete’s fingertips.
- The length of each broad jump is up to the athlete.
- Taking any steps forward between the repetitions is not permitted.
- The station is completed, once the athlete jumps across the finish line.
- If the athlete violates any of the above-mentioned points, the repetition becomes invalid and on the second warning, the athlete receives a 5 m distance penalty.
- Distance 80 m (unless penalties are assessed)
Average Hyrox Burpee Broad Jump Times
If not practiced consistently, the Burpee Broad Jumps can significantly slow your Hyrox race.
During the 2022/23 season the average Burpee Broad Jump Times for each category were;
Womens Open: 06:34 mins
Womens Pro: 04:53 mins
Mens Open: 05:37 mins
Mens Pro: 04:16 mins
Womens Doubles: 03:49 mins
Mens Doubles: 02:56 mins
The video below shows the ‘bunny hop’ technique of HYROX world champion and record holder Hunter McIntyre:
Crafting Your Burpee Broad Jump Mastery
Now that we’ve danced through the rhythm of Burpee Broad Jumps, let’s talk strategy. This isn’t just about jumping and hoping for the best; it’s a craft, an art form that requires finesse and precision.
1. The Elegance of the Leap: Think of your leap as a grand gesture. Once you’ve nailed the burpee, the jump is your chance to shine. Land with grace, absorbing the impact like a seasoned dancer. Your knees are your shock absorbers, ensuring a smooth transition for the next leap.
*2. Arms: Your Ballet Partners: Engage your arms, they’re like your dance partners in this performance. As you jump, let them flow with you, adding momentum and balance. It’s a synchronized movement, and your arms play a crucial role in keeping the rhythm.
*3. Breath: The Silent Maestro: Amidst the jumps and bursts of energy, don’t forget the silent maestro – your breath. Establish a rhythm. Inhale during the burpee, exhale as you explode into the jump. It’s not just about physical endurance; it’s about mastering the breath, conducting your own symphony.
*4. Terrain Mastery: Just as a dancer adjusts to different stages, you need to adapt to varied terrains. Practice your Burpee Broad Jumps on different surfaces. This prepares you for the unpredictability you might face during the Hyrox challenge – be it indoor, outdoor, concrete, or turf.
*5. Consistency in Motion: Each repetition is a stroke of your brush on the canvas. Strive for consistency. Your form should be an unbroken line, ensuring efficiency and minimizing the risk of injury. It’s not just about finishing; it’s about finishing strong and injury-free.
*6. Adapting to Fatigue: As the challenge progresses, fatigue becomes part of the performance. Embrace it. This is where mental resilience meets physical endurance. Focus on maintaining your form even when your muscles are groaning. It’s the true test of a Hyrox champion.
*7. The Transition Tango: Picture the transition between the burpee and the jump as a tango – it’s all about fluidity. Minimize any downtime between these moves. The smoother the transition, the more energy you conserve for the next leap. Efficiency is your dance partner here.
Remember, the Burpee Broad Jump isn’t just an exercise; it’s a dance. Every move is a step in your performance, and mastery comes with practice, precision, and a touch of artistry. Now, go out there and own that Hyrox dance floor!
Navigating the Dynamics of Burpee Broad Jumps
Alright, buckle up because we’re diving into the nitty-gritty of Burpee Broad Jumps in Hyrox. Picture this: you’ve just conquered a kilometer run, aced the Ski Erg, and pushed and pulled a sled for 50 meters each. Now, it’s time for the Burpee Broad Jump showdown, the fourth station in this Hyrox rollercoaster.
So, what’s the deal with Burpee Broad Jumps? It’s a symphony of moves. First, you drop into a classic burpee, chest to the ground, then explode into a jump, propelling yourself forward. Repeat this dance until you’ve covered a whopping 80 meters. It’s like an intense HIIT workout meets a long jump competition.
By the time you hit the Burpee Broad Jump station, your muscles have already met the challenges of various exercises, and you’re in the zone. The rhythm of the previous 1km run, Ski Erg, Sled Push and Pull has set the stage for this unique combination. It’s not just about strength; it’s about finesse and strategy.
But wait, there’s more! Once you conquer the Burpee Broad Jumps, it’s not time to kick back. Oh no, you’re in for a wild ride. Strap in for another 1km run, a 1000m row, more runs, kettlebell farmers carry, sandbag lunges, and the grand finale – 75-100 Wall Balls. It’s an obstacle course on steroids.
So, there you have it, the Burpee Broad Jump station – a pivotal moment in the Hyrox journey, where you’ll test your limits, embrace the burn, and set the stage for the challenges that follow. Get ready to jump, sweat, and conquer like a Hyrox champ!
3 Bonus Tips from Hyrox Master Trainer Jade Skillen
If you would like to read more of our articles on HYROX, please click the links below:
MASTER HYROX SANDBAG LUNGES: HOW TO GET QUICKER AND BETTER
The HYROX WORKOUT Rowing Challenge: Techniques, Workouts, and Strategies for Success