November 7, 2026, 9:31 am | Read time: 4 minutes
If you’re looking to give your cardiovascular system a real workout or train for Hyrox, the Burpee Broad Jump is a true all-rounder. This exercise engages nearly the entire body, combining strength with explosiveness while also raising your heart rate. FITBOOK explains the details behind the exercise, how to perform it correctly, and the rules to follow in HYROX.
Full-Body Workout
In the Burpee Broad Jump, you train nearly all major muscle groups simultaneously. During the lowering/push-up movement, even though it’s not a proper push-up, it resembles one in motion, engaging the chest, shoulders, triceps, and core. In the standing-up and explosive jump movement, the lower body is engaged, including the thighs, glutes, hamstrings, and calves.
Stretch-Shortening Cycle (SSC)
The complex-sounding SSC plays an important role in many of our quick and explosive movements in everyday life, especially in running, jumping, or quick changes of direction. In these actions, muscles and tendons are first briefly pre-stretched before the explosive counter-movement follows.1 They can store elastic energy, which is then used for the movement. Simply put, it works similarly to a spring: It is first compressed and then releases the stored energy when snapping back. It’s crucial that both phases follow each other as quickly as possible. This principle can also be applied to the jumping part of the Burpee Broad Jumps.
In the forward jump, the quick lowering of the body is immediately followed by the explosive extension movement for the jump. This movement exhibits typical characteristics of the stretch-shortening cycle. With appropriate training, this quick transition between absorbing and explosively pushing off could be specifically trained.
Cardiovascular System
The cardiovascular system gets a real workout from Burpee Broad Jumps. The rapid transition between ground position, standing up, and explosive jumping repeatedly puts intense stress on the entire body. Heart rate and breathing increase significantly. Regularly incorporating such high-intensity exercises into your training can help improve cardiorespiratory fitness.2
Hyrox Rules
In HYROX, the Burpee Broad Jumps are the fourth workout station. After the fourth one-kilometer run, a total of 80 meters must be covered. The clear start position requires that, at the beginning, the hands are behind the starting line and the chest must touch the ground. Then, the feet can be brought forward by a step or a jump, but not beyond the hands. In the broad jump, both feet must take off and land parallel; staggered take-offs are not allowed. For the next burpee, the hands can be placed no more than one meter in front of the feet before the chest touches the ground again. This sequence is repeated until the 80 meters are completed.
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Correct Execution
In the Burpee Broad Jump, you start from a standing position and go down on all fours. The hands are placed in front of the body, then the feet are brought back by jumping or stepping until the chest and hips touch the ground. After that, the feet are brought forward again. From the low position, a two-footed jump forward follows, landing on both feet again. Instead of jumping as high as possible, the goal is to direct the movement forward and then smoothly transition into the next repetition.
How to Incorporate the Burpee Broad Jump into Training
If you want to specifically prepare for the Burpee Broad Jumps in HYROX, you should first identify your weaknesses. Is it a lack of jumping power, muscular endurance, or a quick transition from the ground back to your feet? Training can be tailored accordingly. Supplementary exercises such as squats, standing long jumps, box jumps, as well as push-ups or bench presses, are particularly suitable. Closer to the competition, the actual movement should become more of a focus. It is also advisable to combine the Burpee Broad Jumps with running intervals. After all, the discipline in HYROX follows four kilometers of running. The goal is to maintain a consistent rhythm even under pre-exhaustion. Volume and intensity can be gradually increased, or the breaks shortened. Ultimately, the aim is to perform the Burpee Broad Jumps technically clean and as consistently as possible under pre-exhaustion and then transition back to running.