HYROX Burpee Broad Jump

Station 4 is 80 meters of burpee broad jumps. You perform a burpee (drop to the floor, chest and thighs touch, then stand) and from the standing position you jump forward as far as you can. You repeat this until you have covered 80m. Each jump is measured from take-off to landing (e.g. heel to heel or toe to toe as per the event standard).

This station is highly demanding on the lungs and legs. It combines a full-body burpee with a broad jump, so efficiency and consistency matter more than a few huge jumps at the start.

For the burpee: drop quickly to the floor so chest and thighs make contact, then stand up fully (hips and knees extended) before the jump. Do not cut the burpee short—incomplete reps can be no-repped. Stand tall for a moment, then jump forward. Land under control, then go straight into the next burpee.

On the jump, use your arms for momentum (swing back then forward as you jump). Land with feet together or slightly apart, absorbing the landing with bent knees. The distance is measured from where you took off to where you landed. Consistency in jump distance is key; one or two huge jumps followed by tiny ones often wastes energy and time.

Eighty meters can take roughly 4–10 minutes depending on jump distance and recovery. Do not sprint through the first 20m—you will fatigue and your jump distance will drop. Find a rhythm: burpee, jump, burpee, jump. Keep the same standard throughout so every rep counts.

Break the 80m into chunks mentally (e.g. four 20m sections). If you need a brief pause, take it at a natural point (e.g. after landing a jump) and then resume. Steady, consistent effort beats a fast start and a crawl to the line.

Practice the full movement: burpee to standard, then broad jump. Do 20m, 40m, or 80m in training so you know your pace and how it feels. Time yourself and aim to keep jump distance consistent across the set.

Build work capacity with burpees and jumping. Examples: 5 × 20m burpee broad jump with 90 seconds rest, or 3 × 40m with 2 minutes rest. Include burpees and broad jumps in conditioning circuits so you are used to doing them when fatigued. Core and leg strength support both the burpee and the jump.

After the fourth 1km run, get to the start line and begin. Stick to your rhythm and do not compare your pace to others—everyone has a different jump distance. Focus on full range of motion so you do not get no-repped.

When you cross the 80m line, move straight into the next 1km run. Your heart rate will be high; use the first 100–200m of the run to settle your breathing and find your run pace again.