Station 4 of 880 m

HYROX Burpee Broad Jumps

Station 4 is 80 m of burpees, each followed by a two-footed broad jump forward, with bodyweight only in every division. The fastest racers aren't the ones with the longest jumps; they hold a steady, repeatable rhythm with a clean chest touch and square landings, so they collect no penalties and leave enough in their legs for the run.

Aerobic capacity and heart-rate control
Leg power and landing mechanics
Chest, shoulders and triceps for getting off the floor
Hip and ankle mobility
Rhythm and discipline under fatigue

All divisions: bodyweight

The perfect rep, in three positions

Side view. The darker arm and leg are nearest you; dashed lines show the alignment to hold.

Step 1
Chest to the floor
Place your hands down close to your feet, then step or jump back and lower until your chest clearly touches the floor. Let your nipple line reach the ground before you push up, because a missed chest touch is the most common infringement late in the station.
- Hands down near your toes
- Chest all the way down
- Hands stay put
- Breathe out on the way down
Step 2
Step up, not jump up
Push up and bring one foot then the other forward under your hips, keeping both feet behind your fingertips. Stepping is a little slower per rep but keeps your heart rate and leg fatigue lower than jumping up, and putting a knee down is legal too. Square your toes before you jump.
- One foot, then the other
- Feet behind your fingertips
- Knee down is fine
- Square the toes
Step 3
Moderate, two-footed jump
Hinge into a quarter squat, swing your arms back then forward and jump with both feet together. Land softly with both feet at the same moment and level to within 5 cm, then drop your hands straight down in front of your toes. A moderate, repeatable jump beats a maximal leap over 80 m.
- Hips back, arms swing
- Both feet together
- Land soft and level
- Repeatable, not maximal

Common faults and how to fix them

The fault

The fix: step up, not jump up

What it looks like: Reaching the hands far forward after landing, more than 30 cm past the toes of the front foot, or sliding them forward once they're down, to steal extra distance.
Why it costs you: It breaks the 30 cm rule, so each one is an infringement: a warning, then 15 seconds every time after. It also stretches you out and makes the next rep harder.
The fix: Land, then place your hands straight down just in front of your toes. Earn distance with arm swing on the jump, not by reaching.

The fault

The fix: moderate, two-footed jump

What it looks like: One foot lands or takes off ahead of the other by more than 5 cm, often followed by a small shuffle to square up.
Why it costs you: The 26/27 rules allow no more than 5 cm of stagger and no extra steps or shuffles, so both the stagger and the fix count as infringements that cost 15 seconds each after the warning.
The fix: Line your toes up before every jump and land with both feet at the same moment, hip-width apart. A slightly shorter jump makes a square landing much easier when you're tired.

Pacing targets

Rough ranges to plan around, not official cut-offs. Your division, the floor and the run before it all move the number.

First race
about 6:00–8:00
Step up and step back on every rep, take two- or three-breath pauses rather than long rests, and focus on clean reps over speed.
Intermediate
about 4:30–5:30
Hold a steady rhythm you could keep on a bad day, settling in over the first 10–20 m. Keep pauses short and the standard clean.
Advanced
about 3:30–4:30
Move continuously, jumping up for parts of the station if your heart rate allows. Use a consistent jump length and keep the reps clean, because penalties wipe out the time you gain.

Breathing

Breathe out as you jump and as you drop to the floor, and in as you come up. Never hold your breath through the burpee, and add an extra breath at the top if you're gasping.

Kit

No equipment is used, and chalk is not allowed at this station (a 2-minute penalty). Wear closed-toe shoes with grip and stable landings, and consider knee sleeves, which are on the permitted list.

Standards

From the 26/27 HYROX rulebook, in plain English.

✓Start each section with a burpee: hands on the floor behind the white start line and chest on the ground.
✓At the bottom of every burpee your chest must clearly touch the ground, defined as your nipple line making clear contact.
✓On every burpee after the first, your hands land no more than 30 cm in front of the toes of your front foot, measured from the base of your palms.
✓Once your hands are on the floor, you can't shift or move them forward.
✓You may jump or step out of the burpee, and you may use a knee on the way up.
✓When you come up, your feet can't land beyond your fingertips (overstepping).
✓On every broad jump both feet take off and land at the same time, with no more than 5 cm between the fronts of your feet.
✓No extra steps or shuffles at any time.
✓You may jump or step back into the burpee position.
✓Jump length is up to you, and grid lanes are a guide only, so you can cross lanes to overtake.
✓You don't have to burpee around turning points, but both feet must fully cross each white line before you turn, and each new section restarts chest down with hands behind the line.
✓The station ends when you jump over the finish line; if either foot lands on it, do one more burpee broad jump.
✓It's your job to make it clear to the judges that you meet every standard.

Penalties

What a judge can give you at this station.

!First movement-standard infringement: formal warning
!Second infringement: 15-second penalty
!Each further infringement: another 15 seconds, with no more warnings
!Foot landing on the finish line: one more burpee broad jump
!Failing to complete the station in full: disqualification (incomplete station)
!Using chalk at this station: 2-minute penalty

Drills to get better

1
Distance ladder
10 m, 20 m, 30 m and 40 m with a minute's rest between, focusing on the chest touch and square landings.
2
BBJ EMOM
8–10 reps every minute for 8–10 minutes, to groove a steady, repeatable rhythm.
3
Step vs jump test
Do 20 m stepping up and 20 m jumping up straight after a 1 km run, time both and check how the next run feels, to choose your race method.
4
Run plus BBJ
1 km at race pace, then 20–40 m of burpee broad jumps, for 3–4 rounds, to practise the station on tired legs.
5
Race-order rehearsal
A sled session or heavy leg work, then 1 km run, 80 m of burpee broad jumps and another run, the closest match to race day.

Burpee Broad Jumps FAQ

Should I step up or jump up on HYROX burpee broad jumps?+

Most racers should step up. It's a little slower per rep but keeps your heart rate and legs fresher for the runs ahead. Both are legal, and you can put a knee down or switch methods mid-station.

What is the 5 cm stagger rule?+

Under the 26/27 rulebook, the fronts of your feet can be no more than 5 cm apart on take-off and landing. Anything more is an infringement, and so is a shuffle to square your feet afterwards.

How far can my hands land from my feet?+

No more than 30 cm in front of the toes of your front foot, measured from the base of your palms. Once your hands are down you can't move them forward.

How many burpee broad jumps is 80 m?+

It depends on your jump length: about 50 reps at 1.6 m per jump and about 40 at 2 m. Real counts run a little higher because each section restarts at a line, and coaching guides put most athletes at roughly 40 to 60.

What is the penalty for a bad burpee broad jump?+

Your first infringement gets a warning, the second a 15-second penalty, and each one after that another 15 seconds. If a foot lands on the finish line, you have to do one more rep.

Does my chest have to touch the floor?+

Yes. Your chest must clearly touch the ground at the bottom of every burpee, which the rulebook defines as your nipple line making clear contact. It's the most common infringement late in the station.

The perfect rep, in three positions

Chest to the floor

Step up, not jump up

Moderate, two-footed jump