Hyrox Station 4 is where beginners go to watch their heart rate—and their chances at a PR—completely melt away.





Most athletes try to cover the 80 meters in as few jumps as possible.

That giant leap is the fastest way to redline before the halfway mark.

👇 Read the thread below to glide through station 4 without blowing up. 👇

HOW TO CONQUER THE BURPEE BROAD JUMP WITHOUT DESTROYING YOUR HEART RATE

Utilize the step-up method rather than jumping both feet forward coming off the floor.

I know a competitive amateur who watched Elite 15s on Instagram and tried to PR every single rep for distance.

Stepping one foot up at a time before finding parallel ground drastically reduces the vertical force demands on your body.

This lowers your active heart rate during the heavy grind, preserving your critical glycogen stores and keeping your speed high for the final four runs.

Capitalize on the updated rule that allows your hands to land up to 30 centimeters in front of your feet.

Many athletes still drop their hands directly under their shoulders like they are doing a traditional gym burpee. Reaching out slightly allows you to literally crawl a foot closer to the finish line on every single rep before your feet even leave the ground.

Over 80 meters, this translates to saving around 10 entire burpees.

Making this tiny adjustment saves your legs from hundreds of pounds of unnecessary landing impact over the course of the race.

Swing your arms aggressively to generate horizontal momentum rather than driving up with your quads.

A friend I work with used to perform bunny hops where they jumped high into the air but barely covered any ground.

MAX ALTITUDE is not the goal.

Throwing your arms forward with violent intention pulls your body forward horizontally without asking your fatigued legs to do all the work.

By letting your upper body shoulder some of the power demands, you keep your legs fresh. This guarantees you won't suffer from rubber legs when you exit the Roxzone and start your next run.

Land softly with bent knees and drop immediately into your next burpee instead of standing upright.

I watched a first-timer jump as hard as they could, stick a straight-legged landing, and stand tall to catch their breath for 5 seconds.

Staying low and letting your bent knees act as shock absorbers naturally guides you right into the ground for the next rep without stopping momentum.

This smooth, continuous flow eliminates wasted movement. It shaves minutes off your finish time and trains your mind to maintain a relentless, unstoppable pace when fatigue sets in.

BOTTOM LINE: it doesn't have to suck as bad as it does. Pace the first 4 runs. Relax. Breath. Manage your inner dialoge.

👇 Your turn: How many reps does it normally take you to cover a mock 10-meter stretch of burpee broad jumps?






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