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 1.8 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)
Target times
Realistic is the median competitive time — a well-trained athlete should target this. Aggressive is the top-10% / podium-level time. Source: HYROX Data Lab (10,000+ race results) + SSAC 2025.
| 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.