Burpee Broad Jumps HYROX: Technique and Strategy for 80 m
Station 4. If you ask any HYROX finisher what their most hated station is, 80% will tell you it's the burpees. You combine burpees + broad jumps for 80 m, which means 50-80 reps depending on your jump length. This is where your heart rate hits its daily record. Here's how to get through the station with dignity.
The precise format
| Category | Distance | Weight |
|---|---|---|
| All categories | 80 m | Bodyweight |
No Pro vs Open variation here. Whether you're male, female, elite, or a beginner, it's 80 m, and the sequence is:
Full burpee (chest to ground) → broad jump from feet together → land → next burpee
Each cycle moves you forward 0.8 to 1.5 m depending on your jump length. The further you jump, the fewer reps you do. But jumping long requires energy.
Burpee broad jump technique
Phase 1 — The descent
- Feet together or very close
- Hands on the ground in front of you
- Jump back to extend legs (plank)
- Lower chest to the ground
⚠️ Absolute HYROX criterion: chest must touch the ground. If you do a partial plank or lift your chest prematurely, it's a no-rep.
Phase 2 — The ascent
- Dynamic push-up to lift chest off the ground
- Jump feet towards hands (kip or one foot at a time)
- Feet must land in front of hands, not on hands
⚠️ HYROX criterion: feet must pass in front of hands as you stand up.
Phase 3 — The broad jump
- Stand up, feet together
- Slight counter-movement (mini-squat)
- Jump forward, arms swinging back then forward
- Land with feet together (or very close)
⚠️ HYROX criterion: the jump must be a real broad jump (at least 30-40 cm), not a mini-hop.
Phase 4 — The chain reaction
- Absorb landing in a mini-squat
- Start the next burpee immediately
- No pause
The 5 mistakes that get you no-reps or make you burn out
1. Chest not to the ground
The number 1 under fatigue. You'll tend to shorten the descent. Force your chest to the ground on each rep – a judge is watching.
2. Feet not passing in front of hands
If you stand up with your feet behind your hands, it's a no-rep. Work on your speed of standing up in training.
3. Jump too small
A mini-hop < 30 cm = no-rep. Really jump, even when tired.
4. Wanting to sprint from the start
If you start with a "I'll do 20 burpees in 1 min" mindset, you'll be in the red in 30 seconds. Maintain a controlled pace.
5. Not breathing
The fatal error. On burpees, many hold their breath due to concentration. You'll hyperventilate in 1 minute. Breathe with every rep.
Breathing management
This is the station that demands the most breathing discipline. No breath-holding, even partial.
- Inhale during the descent to the ground
- Exhale during the ascent and jump
- 1 breathing cycle = 1 burpee broad jump
- Aim for a moderate and regular pace
Strategy for 80 m
For your first HYROX
- Constant pace, never accelerate
- Aim for 8-10 reps/minute
- Target total: 6-8 min
To aim for sub 1 hr 30 min
- Regular but sustained pace
- Optimizing jump length (1.3-1.5 m per jump)
- Target total: 5-6 min
For competitors
- Fast pace (12+ reps/min)
- Long and powerful jumps (1.5 m+)
- Target total: 4-5 min
Short segments
Count jumps, not meters. It's easier mentally to say "65 burpees to do" than "80 m to cover."
How to program burpee broad jumps
Technical session (week 1-2)
- 5 × 10 burpee broad jumps
- Rest 60 sec
- Focus on pure technique: chest to ground, feet in front of hands, clean jump
Volume session (week 3-5)
- 4 × 30 m burpee broad jumps
- Rest 90 sec
- At a sustained but controlled pace
Race-paced session (week 6-7)
- 3 × 80 m full
- Preceded by 1 km run
- Replicates exact HYROX context
Useful variations
- Normal burpees without broad jump: for cardio volume
- Broad jumps alone: for leg power
- Burpee + tuck jump: for jump-burpee coordination
Mental aspect at station 4
This is where many athletes break down mentally, not physically. Heart rate peaks, you think "I can't do 50 more."
Strategies:
- Count by tens, not globally ("only 6 sets of 10 left")
- Small goals: "I'll reach the next line on the floor" → then the next → then the next
- Internal mantra: a single word repeated ("again," "keep going," or something similar)
Anatomy: what it works
| Muscle | Solicitation |
|---|---|
| Whole body | High |
| Quadriceps | Very high |
| Pectorals | High |
| Deltoids | High |
| Abdominal bracing | Very high |
| Cardio (cardiovascular system) | Very high |
This is the most complete exercise in HYROX. Working on burpee broad jumps builds your general conditioning more than any other movement.
Tip: the mental "stack"
For athletes struggling with the station, a mental technique that works:
You tell yourself "I'm going to do 5 burpees," you do 5. You tell yourself "another 5," you do 5. You break it down into micro-goals of 5. You no longer have to think about the 80 m, just the next 5.
It's silly, but it changes your perception of the station.
In summary
- Chest to ground, feet in front of hands, real jump = absolute criteria
- Consistent pace, no acceleration
- Regular breathing, never hold your breath
- Count by tens to break it down mentally
- Programming: technique → volume → simulation
- Mental: break down into micro-goals
Station 4. If you survive it without breaking, you're in "I can finish this race" mode. If you break, that's where your race takes a turn.
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