HYROX Station 4 of 8
HYROX Burpee Broad Jumps
High variance, high technical demand under fatigue. Find your rhythm — don't race the athlete next to you. Bodyweight in both divisions, same distance, no implement load.
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The numbers
Format
80 m (≈ 22 broad-jump burpees)
Weight standard (Rulebook 25/26)
Bodyweight (no implement load)
Variance (SSAC 2025)
high — SD 2.3 min
Primary risk factor
technique
Technique
Coach cue: "Find YOUR rhythm, don't race others. Technique breaks down here."
Form steps
- Chest to floor (or to target), full extension
- Pop up, land in athletic stance
- Jump forward — consistent distance each rep
- Land softly, absorb with knees
- Find a cadence you can hold for 80m
Breathing
Exhale on jump, inhale on landing
Key muscles
Chest · Core · Quadriceps · Calves
Common mistakes
- Inconsistent jump length (wastes energy)
- Racing others (find your pace)
- Stiff landings (absorb impact)
- Staggered feet — both feet must take off and land together (max 5cm offset, 26/27 standard)
Target times
Realistic is FORMD's reference target for a well-trained athlete; Aggressive is a podium-level target. Neither is the field median: checked against real HYROX race results, the realistic target is faster than most finishers on most stations (Sled Pull most of all) and slower than the typical finisher on Farmers Carry.
| Division | Realistic | Aggressive |
|---|---|---|
| Men Open | 3:30 | 3:00 |
| Men Pro | 3:30 | 2:45 |
| Women Open | 4:00 | 3:30 |
| Women Pro | 4:00 | 3:15 |
Training implication
SSAC 2025 research — what the variance data means for training.
High technical demand under fatigue. Find YOUR rhythm, don't race others.
Race-day tip
80m feels long. Conserve — Station 5 row is coming.
How to scale
Easier — beginner / deload
Step-backs instead of jump-backs, shorter jumps
Harder — race-spec / elite
Target 3:00 or under for 80m
The other seven stations
Train burpee broad jumps like a top finisher
Related guides
Train burpee broad jumps in FORMD
FORMD identifies your weakest stations from your baselines and builds a personalized plan that targets them. 3-day free trial — see how much time burpee broad jumps is costing you.