STATION 4 OF 8
HYROX Burpee Broad Jump
Burpee then broad jump forward, repeat for 80 metres. Widely considered the hardest station in Hyrox.
80m
Distance / Reps
4/8
Station
Full body
Primary Muscles
5:00–7:00
Target Time
Watch: Burpee Broad Jump Technique for Hyrox
Technique Cues
- 1No extra jump at the top — go straight into the broad jump
- 2Land softly with bent knees
- 3Use arms to generate forward momentum
- 4Consistent rhythm — don’t sprint the first 20m
Common Mistakes
- !Adding an extra jump at the top (wasted energy)
- !Going out too fast and hitting a wall at 40–50m
- !Holding your breath through multiple reps
Race Tips
1
Pacing matters most here — start slower than you think
2
Focus on consistent distance, not maximum distance
3
Breathe every rep: exhale on push-up, inhale on jump
Pacing Targets by Level
| Level | Target Time | Strategy |
|---|---|---|
| Beginner | 7:00–9:00 | Focus on finishing. Prioritise form over speed. |
| Intermediate | 5:00–7:00 | Steady pace throughout. Negative split if possible. |
| Advanced | < 4:30 | Push the pace. Aggressive start with controlled finish. |