November 12, 2025
If you have ever watched or competed in a Hyrox race, you know that Station 3 is often where the real struggle begins. This station consists of 80 meters of Burpee Broad Jumps.
Many athletes lose a lot of time here because they haven't mastered the technique. In this guide, we will explore how to enhance your performance, conserve energy, and complete this station more efficiently.
In a standard gym class, a burpee usually means dropping your chest to the floor and jumping straight up. However, in Hyrox, it is called a Burpee Broad Jump.
According to the official rules mentioned by Rox Lyfe, the movement follows a specific cycle:
You repeat this process over a distance of 80 meters. Because you are moving forward rather than just up and down, it requires much more power from your legs and better control of your heart rate.
The Burpee Broad Jump is often the make-or-break point of a race. Statistics show that for the average Open category athlete, this station takes between 4 to 7 minutes to complete.
Data from Rox Lyfe suggests that top-tier Pro athletes can finish the 80 meters in under 3 minutes, while beginners may take over 8 minutes. If you can improve your efficiency, you can easily shave 60 to 90 seconds off your total race time. Furthermore, since this is the third station (following the 1km run, SkiErg, and Sled Push), your heart rate is already high, making efficiency vital for survival).
Pro tip: Most HYROX athletes don’t fail burpees because of bad form, they fail when fatigue hits and pacing collapses. ChAIron’s AI tracks where your rep speed, heart rate, and movement quality start to drop inside a set. That “fade point” is where real performance is built.
Instead of just doing more burpees, ChAIron automatically programs short fatigue blocks, like burpees after sled work or runs, so you practice staying efficient when your lungs and legs are already taxed. That’s how you turn survival reps into race-speed reps on event day.
One of the biggest mistakes beginners make is jumping their feet forward toward their hands after the chest-to-floor portion. While jumping is faster for a few reps, it spikes your heart rate incredibly quickly.
As noted by The Progrm, stepping up is the secret to consistency. When you push your chest off the floor, bring one foot forward near your hand, then the other. This keeps your movement fluid and prevents your heart rate from hitting the "red zone."
Why it works:
When you perform the broad jump part of the movement, how you land determines how tired you will get. Many people land heavily with straight legs. This sends a shock through the joints and stops your momentum.
Our ChAIron experts recommend landing with soft knees and immediately transitioning into the next rep. You should land in a partial squat. This absorbs the impact using your muscles rather than your bones.
Pro Tip: Do not try to jump as far as possible every single time. If you jump 100% of your maximum distance, you will burn out in 20 meters. Instead, aim for a 70% jump, a distance that feels easy and repeatable.
Your legs are doing most of the work during a Hyrox race. To give them a break during burpees, you must use your arms.
When you are preparing to jump forward, swing your arms back. As you jump, throw them forward aggressively. Anabel Avila points out that using your arms provides "free" momentum. This momentum helps you cover more distance without forcing your quads and glutes to do all the heavy lifting.
Think of your arms like a pendulum. A strong swing leads to a long, easy jump.
Pro tip: If you are unsure of how to train for HYROX, you can check out our complete HYROX training guide for beginners here
The Burpee Broad Jump station is a breathing station. If you hold your breath while your chest is on the ground, you will feel dizzy and exhausted by the 40-meter mark.
According to advice found on Reddit's Hyrox community, you should follow a specific breathing pattern:
By tying your breath to your movement, you ensure that your muscles are getting the oxygen they need. This prevents the burning sensation in your muscles caused by lactic acid buildup.
Check out the top HYROX mistakes that even seasoned athletes make here.
Efficiency is about moving the shortest distance possible. Many athletes stand up completely straight between the burpee and the jump. This is a waste of energy.
As suggested by Pace-Club, you should stay in a low athletic stance. Once you step your feet up from the floor, you should already be in a crouched position, ready to jump. You don't need to stand up fully until the jump is about to happen. By staying lower to the ground, you reduce the vertical distance your body has to travel, which saves significant energy over 80 meters.
You cannot get better at Hyrox burpees just by doing regular burpees. You need specific drills. PureGym suggests incorporating "EMOMs" (Every Minute on the Minute) into your training.
Sample Workout:
Another great way to train is to perform burpees immediately after a heavy leg exercise like sled pushes or squats. This teaches your body how to maintain form even when your legs feel like jelly.
1. How many burpees are in the HYROX?
There is no set "number" of burpees. Instead, the station is defined by distance. You must cover 80 meters of Burpee Broad Jumps. Depending on the length of your jump, most athletes end up performing between 40 and 60 burpees to cover the full distance.
2. What are the burpee rules in HYROX?
The main rules are:
3. Does HYROX have burpees?
Yes. Every Hyrox race (Open, Pro, and Doubles) includes 80 meters of Burpee Broad Jumps as the third functional station.
4. How to do a burpee in HYROX?
Start by standing behind the line. Place your hands on the floor and move your feet back until your chest touches the ground. Step or jump your feet back up toward your hands. From a crouched position, jump forward as far as is comfortable. Land on both feet with soft knees, and then immediately begin the next rep.
Improving your Hyrox burpees isn't about being the strongest person in the room; it’s about being the smartest. By stepping up instead of jumping, mastering your landing, and using your arms for momentum, you can turn your most hated station into one of your strongest.
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