The burpee broad jump is Station 4 — 80 metres of forward-jumping burpees with no equipment, just you and the floor. It’s the station most athletes dread and the one that most predictably blows up unprepared races.
Station 4 Basics
| Division | Distance | Load |
|---|---|---|
| All divisions | 80m | Bodyweight |
Each burpee broad jump consists of a full burpee followed immediately by a two-foot broad jump forward. Typically 45–65 reps to cover 80m depending on your jump distance.
Technique
- Burpee: Jump feet back to plank, chest to floor, push up, jump feet forward
- Transition: From standing, load your hips in a slight squat
- Broad jump: Explosive two-foot jump forward, land softly with bent knees
- Repeat immediately from the landing position
- Chest must touch the floor — judges watch every rep
- Maximise jump distance — every extra 20cm reduces your total rep count
- Arms drive the jump — strong arm swing adds significant distance
Pacing
| Level | Target Time |
|---|---|
| Competitive | Under 3:00 |
| Intermediate | 3:00–4:30 |
| Beginner | 4:30–6:30 |
Set a sustainable pace from rep 1. The first 20m feels manageable — metres 50–80 don’t. Going out too fast here is the most common race-day mistake after the sled push.
Training Protocol
| Phase | Session |
|---|---|
| Weeks 1–4 | 4 x 20m technique focus, 2 min rest |
| Weeks 5–8 | 3 x 40m at race pace, 3 min rest |
| Weeks 5–8 | 1km run + 40m burpee broad jumps x 4 |
| Weeks 9–12 | Full 80m at race pace — note time and rep count |
FAQ
Do I have to jump two-footed?
Yes — two-foot take-off and landing required. Single-leg hops are not permitted and will result in no-reps.
How do I avoid burning out chest and shoulders?
Keep elbows close to your sides on the push-up — shifts load to triceps which fatigue more slowly than pecs.
Previous station: ← Station 3 — Sled Pull
Next station: Station 5 — Rowing →
All stations: Complete guide to all 8 HYROX stations