Station 4 is the halfway point and the moment most athletes hit their mental wall. 80 meters of burpee broad jumps — chest to ground, jump forward, repeat. This station is uniquely punishing because it combines a full-body movement (burpee) with forward locomotion (broad jump). Your heart rate will be at its highest here. The athletes who excel at this station are the ones who have practiced a repeatable, energy-efficient burpee pattern and have the mental discipline to maintain it when everything hurts.
Develop one burpee technique and drill it until its automatic. Step-down or jump-down, step-up or jump-up — pick your method and stick with it. Consistency beats intensity here.
Every inch of horizontal distance is an inch less you need to cover. Push forward, not up. Aim for 6-8 foot broad jumps to minimize total reps.
Stepping down instead of jumping saves your quads for the remaining 4 stations. Most competitive athletes use step-down burpees at Hyrox — this is not a CrossFit WOD.
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Take one full breath while your chest is on the ground. This micro-rest is built into the movement — use it deliberately.
The first 20m feels easy. By 40m you are crawling. Negative splits are nearly impossible on burpee broad jumps — start conservative.
A 4-foot jump vs a 6-foot jump means 30% more reps over 80 meters. That is an extra 30+ seconds and massive additional fatigue.
Slamming your chest down wastes energy on the rebound and bruises your ribs over 40+ reps. Lower controlled, push up explosive.
Your body demands maximum oxygen here. Athletes who hold their breath see stars by 50m. Forced exhale on the jump, inhale on the descent.
| Level | Target | Strategy |
|---|---|---|
| Elite (sub-60 min total) | Unbroken, ~4 seconds per rep | Total time 3:00-4:00. This is a metronome effort — same speed first rep to last rep. |
| Competitive (60-75 min total) | 5-6 seconds per rep, minimal stops | Total time 4:00-6:00. One brief pause at 40m is acceptable. Step-down burpees recommended. |
| Open (75-90+ min total) | 6-8 seconds per rep, planned breaks | Total time 6:00-10:00. Break into 20m segments with 10-second rests. Steady rhythm. |
Count your jumps. Know exactly how many broad jumps it takes you to cover 80m at your target distance. In a race, counting down from that number gives you a concrete finish line when your brain wants to quit.
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