Hyrox Burpee Broad Jumps: how to train for this tough exercise

For Hyrox participants, burpee broad jumps are notorious as one of the toughest elements. This exercise not only requires strength but also a good dose of endurance and explosiveness. Whether you're running your first Hyrox or aiming for a fast time: with efficient technique and smart training, you can gain a lot. In this article, you'll learn how to tackle burpee broad jumps, which muscles you engage, and how to improve your performance.

What exactly is a burpee broad jump?

Burpee broad jumps are a challenging variation of the classic burpee, where you make a long jump forward after each burpee. During Hyrox competitions in Belgium and beyond, this is a standard component, combining a squat, plank, push-up, and a powerful jump. This not only works on your conditioning but also trains explosive strength and coordination.

The difference from a regular burpee? You don't jump in place but try to cover as much distance as possible. This requires strong legs, a stable core, and good timing. Burpee broad jumps are therefore a true full-body workout that challenges you physically and mentally.

Why are burpee broad jumps so tough during Hyrox?

The unique aspect of this exercise is that your body constantly has to switch between different efforts. Each jump demands a lot from your quadriceps, glutes, and core, while the burpee part mainly engages your upper body. In a Hyrox competition, this exercise often comes after strenuous elements like the sled push or the ski trainer, meaning your heart rate is already significantly elevated.

Precisely when fatigue sets in, it's important to stay sharp on your technique. Errors can quickly creep in, leading to time loss or even injuries. With good preparation and the right equipment, you can avoid these pitfalls.

Technique: how to perform an efficient burpee broad jump

Correct execution is essential if you want to get the most out of your training. Place your feet shoulder-width apart, bend your knees, and firmly place your hands on the ground. Jump backward with both feet, perform a push-up, and then jump powerfully forward. Land controllably, bring your hands back to the ground, and immediately start the next repetition.

• Find your own pace: Try to find a rhythm from the start that you can maintain until the end of the course.
• Pay attention to execution: Keep your feet parallel, touch the ground with your chest, and place your hands behind your feet each time. This prevents penalty repetitions, which are strictly monitored in Hyrox competitions.
• Keep moving: Don't wait too long between jumps, so you stay in the flow and don't lose valuable seconds.
• Use your arms: Use your arms when jumping to generate extra momentum without wasting unnecessary energy.
• Look ahead: Fix your gaze a few meters in front of you for a stable jump and good posture.

Key Hyrox rules for burpee broad jumps

During a Hyrox competition, specific rules apply to burpee broad jumps:

• You start with both hands behind the start line in an upright position.
• Each burpee consists of: hands on the ground, feet back, chest touches the ground, feet back forward.
• After the burpee, you jump forward with both feet simultaneously (no take-off or landing with one foot separately).
• For the next burpee, your hands must remain behind where your feet landed.
• You continue to repeat this cycle until you have covered the full distance (usually 80 meters).

The judges strictly monitor correct execution, so good preparation is crucial if you want to successfully complete Hyrox.

Which exercises help improve your burpee broad jumps?

Do you want to elevate your performance in this element? Then add these exercises to your training schedule:

• Box jumps: Practice your explosive power and work on a stable landing by jumping onto a plyo box.
• Kettlebell swings: Build strength in your hips and lower back for more jumping power.
• Push-ups: Strengthen your chest, shoulders, and triceps, so your push-ups feel lighter during the burpee.

Extra tip: Occasionally train with a weight vest. This way, the competition will feel a lot lighter later!

Confidently at the Hyrox start

Burpee broad jumps are a real challenge, but with a smart approach and regular training, you can significantly improve your performance. Work on your technique, build strength and endurance, and choose quality equipment that supports you every step of the way. This way, you'll be confidently at the start of your next Hyrox!

Fitwinkel has years of experience in strength training, functional fitness, and guiding athletes toward their goals. With professional advice and a wide range of products, we ensure you have everything you need for a successful Hyrox experience.