Station 4:
Burpee Broad Jump
80 m of the most feared station in HYROX — explosive power meets cardiovascular pain
Distance / Reps
80 m (approx. 20–25 reps)
Target Time (Open)
4:00–6:00 min
Target Time (Elite)
2:30–3:30 min
Primary Muscles
Full body, Quadriceps
The Burpee Broad Jump is Station 4 — 80 m of continuous burpee broad jumps. Each rep involves a full burpee (chest to floor) followed by a two-foot broad jump forward. It is widely considered the hardest HYROX station and demands both explosive power and aerobic capacity. Most athletes dread this station more than any other.
How to Execute the Burpee Broad Jump
- 1
Set up at the start line
Stand tall at the start of the 80 m lane. Take a breath and commit to a sustainable rhythm before you begin — do not sprint the first 10 m.
- 2
Drop to the floor with control
Step or jump your feet back to a plank position and lower your chest to the floor. The chest must make contact — judges will penalise incomplete reps.
- 3
Press up and load for the jump
Push up to standing, bring your feet under your hips, and load your hips back into a quarter-squat position.
- 4
Explode forward with both feet
Jump forward as far as possible with a two-foot takeoff and two-foot landing. Aim for maximum horizontal distance, not height.
- 5
Absorb the landing and flow into the next rep
Land softly with bent knees, absorb the impact, and immediately flow into the next burpee. Hesitation between reps costs significant time.
Training Tips
- Find a sustainable rhythm from rep 1 — athletes who sprint the first 20 m almost always blow up.
- Practice burpee broad jumps weekly, even just 3 × 10 reps, to build the specific movement pattern.
- Focus on horizontal distance in the jump, not height — you are covering 80 m, not jumping over a bar.
- Keep your core braced throughout to protect your lower back under fatigue.
- In training, practice this station after a run and other exercises to simulate race fatigue.
Common Mistakes to Avoid
- ✕Not getting the chest fully to the floor — this results in no-reps and wasted effort.
- ✕Jumping too high instead of forward, which wastes energy and covers less distance per rep.
- ✕Going out too fast in the first 20 m and having nothing left for the final 40 m.
- ✕Losing rhythm between reps — consistent timing beats explosive but inconsistent efforts.
Muscles Worked
Burpee Broad Jump FAQ
Why is the burpee broad jump considered the hardest HYROX station?
It combines two of the most cardiovascularly demanding movements — burpees and explosive jumps — over 80 m. It comes at Station 4, when athletes are already fatigued from 4 km of running and 3 previous stations. The chest-to-floor requirement also means there is no shortcut.
How many burpee broad jumps is 80 m?
Approximately 20–25 reps depending on your jump distance. Taller athletes with longer legs typically cover more distance per rep.
What is a good burpee broad jump time for HYROX?
For Open division athletes, completing 80 m in 4–6 minutes is solid. Elite athletes finish in under 3:30.
How do I train for the burpee broad jump?
Practice the movement regularly — 3 × 10 reps two to three times per week. Also build explosive power with box jumps and broad jumps, and cardiovascular capacity with interval running.