After two sled stations, 80 metres of burpee broad jumps is where a lot of races turn ugly. The station is not technically hard, but it punishes anyone who starts fast or wastes movement.
The movement
Chest to the floor, back up, then jump forward with both feet, landing on both feet. Repeat until you cover the distance. The judge will be watching for your chest touching the floor and a two-footed take-off and landing. The exact standards are in the current HYROX rulebook, and it is worth reading them before race day.
Jump shorter than you think
A big jump looks efficient. It is not. Long jumps take more energy, make landings less stable, and leave you further from the ground for the next burpee. A moderate, repeatable jump keeps you moving. Most people do better with more, shorter jumps than fewer, longer ones.
Step down, step up
Many racers step their feet back one at a time and step them forward one at a time instead of jumping both feet at once. It is slower per rep, but far easier on the heart rate. Try both in training. If stepping keeps you moving without stopping, it is faster over 80 metres.
Land where you want to go down
Land with your feet about hip-width apart and go straight into the next burpee from where you land. Do not take extra steps to adjust your position.
Breathing
Breathe out as your chest goes down, and in as you come up. Holding your breath is easy to do under effort and it catches up with you quickly.
Pace
Pick a rhythm and keep it. The worst approach is a fast first 20 metres followed by long standing rests. Aim for a steady pace that has no long stops. Short pauses on your knees or standing are fine if you need them, as long as they stay short.
Shoes
Landings show up here. A shoe with some cushioning is more comfortable than a flat trainer, and one that bends easily helps with the push back up. See stack height and stability for how to balance this against sled and wall ball needs.
Training it
Include burpee broad jumps in your training at race distance, not just in short sets. Practise them after sled or leg work so you learn how they feel on tired legs. Burpee efficiency covers the base movement.
After the station
The row is next. Many racers use it to recover. That is sensible, but only if you actually control the pace — see HYROX row pacing.