Station 3 is behind you. The rope is coiled, the Sled Pull is done, and your forearms are still screaming from the load. You step into the Roxzone, the crowd noise shifts, and then you see it: 80 meters (262 ft) of flat turf waiting to be conquered. The Burpee Broad Jump HYROX is the exact midpoint of the race—the station that cracks athletes who trained it as an afterthought while rewarding those who built their engine for explosive, repetitive power.
This is a total-body metabolic furnace. It hammers your quads and glutes through the jump phase while demanding core tension and triceps endurance through every floor phase. Rep efficiency—squeezing maximum horizontal distance from minimum energy expenditure—separates those who finish Station 4 with fuel for the Row from those who crawl out completely cooked.
Technical Cue: Maintaining a low-trajectory glide and efficient hip snap is critical for a sustainable burpee broad jump hyrox pace.
OFFICIAL HYROX BURPEE BROAD JUMP RULES
The HYROX Burpee Broad Jump rules focus on technical integrity rather than specific jump distance. While officials won’t «no-rep» you for a shorter leap, missing the movement standards will halt your progress immediately.
The goal is to cover the distance in the fewest jumps possible.
Aim to clear the 1 m mark per rep to minimize total workload.
Hands must be placed behind the feet to initiate the floor phase.
Chest and thighs must touch the floor on every single rep.
All jumps must move toward the finish line to be counted.
To ensure every rep counts and avoid costly penalties, you must adhere to the 3.3-foot (1 m) minimum jump distance and full hip extension standards. For a complete breakdown, consult our Official HYROX Standards.
Practice landing your hands precisely at the 3.3-foot mark so it becomes automatic. As you can see in the map above, the red zone is where mental lapses lead to no-reps. Master the movement to protect your race.
MUSCLES WORKED IN THE BROAD JUMP BURPEE
The broad jump burpees hit your body in two distinct phases—the floor phase and the jump phase. The metabolic demand of cycling between them for 80 meters (262 ft) is what makes Station 4 uniquely brutal, especially coming off the Sled Pull.
Jump phase — your explosive engine:The most important limiter is hip flexor endurance. By 164 ft (50 m), athletes who haven’t mastered the movement standards start collapsing their jump trajectory. Each jump covers less distance, meaning more reps are required. More reps means more time wasted.
WHAT STATION 4 ACTUALLY HITS
Most athletes view broad jump burpees as a cardio check. They’re wrong. Coming off the Sled Pull, every rep is a high-tension landing followed by an explosive hip extension, making the 80 m (262 ft) distance a relentless test of power.
Primary movers:MAX POWER VS. LOW-TRAJECTORY GLIDE
The biggest technical debate in the Burpee Broad Jump HYROX community comes down to jump style. After leaving the Sled Pull, the calculus changes. Vertical power is expensive; efficiency is everything.
Heart Rate Killer. Driving maximum vertical displacement spikes your heart rate within the first 65 feet (20 m). Arriving at the Row erg after this makes the first stretch feel impossible.
HYROX Optimal. Hips low and forward keeps the trajectory flat. This results in consistent 3.6–4.3 ft (1.1–1.3 m) jumps at a lower cardiovascular cost.
Efficiency here isn’t just about the jump; it’s about the recovery. Finding a «glide» that allows you to maintain a steady cadence will keep you moving through the full 262 ft (80 m) while others take standing breaks. In Station 4, momentum is more valuable than raw power.
THE PHYSICS OF A SUSTAINABLE 262 FT EFFORT
Mastering the Burpee Broad Jump HYROX isn’t about jumping as far as possible; it’s about repeating a specific distance with the lowest metabolic cost. This sequence ensures every rep moves the needle across the 262 ft (80 m) without blowing your engine, even after the fatigue of the Sled Pull.
Phase 1 — The Setup and Takeoff
Phase 2 — The Transition and Breathing
READING YOUR ENGINE IN REAL TIME
Getting off the floor in the Burpee Broad Jump HYROX station isn’t one-size-fits-all. Coming off a heavy Sled Pull, how you stand up from the floor has a measurable impact on your capacity to sustain the full 262 ft (80 m) distance.
Tucking knees and jumping both feet simultaneously. Faster per rep, but costs significantly more cardiovascular energy.
Walking feet to hands before standing. Slower per rep, but measurably lower HR cost. Preserves output for the Row station ahead.
The elite tactical play is starting with a jump-up for the first 131 ft (40 m), then switching to a step-up to protect your engine. Train both patterns to ensure you have a fallback option when race-day fatigue forces the decision.
ELIMINATING ENERGY LEAKS AT STATION 4
Fix these three performance killers to maintain your momentum through the 262 ft (80 m) and arrive at the Rowing station with fuel in the tank.
Undershooting the 3.3 ft (1 m) mark adds a massive metabolic tax. An athlete jumping only 2.6 ft performs 25% more burpees to cover the same distance.
Forcing a 100% vertical stance between reps is wasted energy. Visible hip extension as per official rules can be achieved from an athletic stance.
Initiating the drop with hands beyond the previous mark triggers a no-rep. Always place hands behind the landing line to maintain your rhythm.
BREATHING THROUGH THE JUMP: TRANSITION TO STATION 5 ROWING
You cross the 262-foot (80 m) line. Station 4 is done. Now you face the Roxzone run into the Rowing machine. Here’s the problem: your hip flexors are wrecked and your HR is likely at 88–95% of max. If you sit down on the erg at redline, your first 200 meters of rowing will feel like pulling through mud.
The breathing protocol: for your final 5 reps of the Burpee Broad Jump, shift to a deliberate exhale-on-jump rhythm. Force a full exhale at the moment of takeoff. This activates the diaphragm and begins dropping your heart rate before you even exit the turf.
The erg seat reset: before pulling your first stroke, take one deliberate breath—a full inhale through the nose, hold for one second, then a controlled exhale. This 3-second reset drops your HR by 5–8 BPM and mentally transitions you into the rhythmic effort required for a quality 1000 m (0.62 mi) row.
STATION 4 BELONGS TO THE PREPARED
The Burpee Broad Jump HYROX will never be easy. It sits at the exact halfway point of the race, demanding explosive power from legs already deep in the grind. HYROX designed Station 4 to reveal who prepared their engine for the full distance—not just the start.
Master the low-trajectory glide to own the 262-foot (80 m) segment. Build your hip flexor endurance, dial in your transition tactics, and automate your hand placement following the official standards. The athletes who conquer this station aren’t the ones who jump the hardest; they are the ones who jump smarter.
Halfway there. Now go conquer the Rowing erg →