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Station 4 of 8 · after Run 4

Burpee broad jumps. Lower the cost.

The station is not the clock. Run 5 is. A hot burpee lap buys you seconds on the carpet and spends more than that on the next kilometer.

Distance
80m
87 yd · same for every division
Your bill
40to 55 jumps
at 1.5 to 2 m (5 to 6.5 ft) a jump
Your division
Read this first

The 60-second version

  1. What it is. Chest to the floor, up, jump forward with both feet, repeat, for 80 m (87 yd). No weight. Your own body is the load.
  2. What it costs. Heart rate. Every full stand-up and every held breath pushes it higher, and you carry that into Run 5.
  3. What matters most. A cadence you can hold flat for all 80 m, a jump length you tested rather than guessed, and one breath per rep.
Notice

Where the time goes

Cause 1

You stand all the way up

Every full stand-up lifts your whole body for nothing. Fifty of them is a station of their own.

Fix: half squat, then jump.
Cause 2

You hold your breath

Bracing on the floor and again on the jump spikes pressure and heart rate.

Fix: one rep, one breath.
Cause 3

You jump too far

Past a point, each extra inch costs more than it saves. The rule lets you pick the length.

Fix: the cheapest meter.
Cause 4

You sprint the first 10 m (33 ft)

Heart rate climbs in the first 30 seconds and never comes back down.

Fix: a cadence, held flat from rep one.
Teach

Cost-cutters

Tap one to see why
1Fall, don't diveLet gravity take you down. Hands land under the shoulders, chest clearly touches the floor.
Why it works

The down is free. Only the up is work. Diving at the floor adds a landing you have to absorb with your arms and chest, and that is energy you never get back.

2Step out, don't jump outThe rule lets you jump or step out of the bottom, and a knee is allowed. Feet stay behind your fingertips.
Why it works

A step costs less than a hop. Jumping the feet in is faster for an elite who can afford it. For most athletes it is the single biggest heart-rate saver on the station, and it is fully legal under rule 8.4, points 3 to 5.

3Never stand tallCome up to a half squat, not upright. Hips open once, into the jump.
Why it works

A full stand-up is a lift you do not get paid for. The jump needs your hips to extend anyway, so let that one extension do both jobs.

4Land foldedFeet land together, knees soft, hands already dropping. Hands go down no more than 30 cm (12 in) in front of your toes.
Why it works

The landing is the start of the next rep, not the end of this one. If you land tall and then fold, you have added a movement to every rep.

5The cheapest meterJump length is your call. Use the length with the lowest cost per meter from your test, usually 70 to 80% of your best broad jump. 1.5 m (5 ft) is 53 reps. 2 m (6 ft 7 in) is 40.
Why it works

Fewer reps is not cheaper if each one costs twice as much. The test in week 1 finds the length where your heart rate per 20 m is lowest. Trust the number, not your ego.

6Cadence, not couragePick a count you can hold for all 80 m, around 12 to 14 reps a minute for most athletes, and keep it flat. Exhale on the jump, inhale on the way down.
Why it works

Rep one feels too slow. That is correct. The athletes who finish strong are the ones whose rep 50 looks like rep 5. Pros hold 16 to 18 a minute. Start where you can stay.

Apply

Race plan

Arrivefrom Run 4

  • Last 150 m (164 yd) of Run 4. Shoulders down, long exhales. Arrive under control, not at full speed.
  • Chest down behind the white line. Hands behind the line, chest on the floor, then the first jump.

Duringthe station

  • Reps 1 to 10 deliberately slow. Settle the breath into the rhythm.
  • Count reps, not meters. Four chunks of 20 m (22 yd). Look 2 m (7 ft) ahead, never at the finish.
  • Finish line. Both feet clear. A foot on the line costs one more rep.

Leaveinto Run 5

  • Roxzone. Walk and breathe. It is the one place the clock is cheap.
  • First 200 m (219 yd) of Run 5 is a float. Then settle into your pace. Run 5 is where this station was really decided.

Racing doubles? The split is yours. Turns of 10 to 20 m (11 to 22 yd) keep both heart rates flat, and the swap is cheap: you start with your hands where your partner's feet landed. The partner who limits the run pace takes fewer meters here. The resting partner walks behind, never alongside, and stays on their feet. Enter, leave and run the next kilometer together.

Train for it

Four weeks

2 short sessions a week
Week 1TestCheapest-Meter Test3 × 20 m (22 yd) at three jump lengths. Keep the cheapest.

Three rounds of 20 m (22 yd) at about 1.2, 1.5 and 1.8 m (4, 5 and 6 ft) per jump, same cadence, 3 minutes between. Record the time, your peak heart rate and your heart rate 60 seconds after. Keep the length with the lowest heart rate at close to equal time. That is your race jump.

Week 2DensityEMOM 106 to 8 jumps at your length, walk the rest of the minute.

Every minute on the minute for 10 minutes: 6 to 8 burpee broad jumps at your tested length, then walk until the next minute. If heart rate is still climbing minute to minute, slow the cadence, not the jump. The goal is a flat line, not a fast one.

Week 3Bricks4 × (20 m (22 yd) jumps + 400 m (437 yd) run)Race pace on the run, 90 seconds easy between.

Four rounds: 20 m (22 yd) of jumps at your cadence straight into 400 m (437 yd) at race pace, then 90 seconds easy. The skill is running on a high heart rate. The station is only the price of admission.

Week 4RehearsalFull 80 m + 1 kmThe real thing, once. Then taper the station.

Full 80 m (87 yd) at your cadence, straight into 1,000 m (0.62 mi) at goal pace. Compare to week 1. Race week: two short technique sets only. The work is done.

The real lever

Aerobic base.

Nothing on this page lowers heart rate at a given pace like 2 to 3 easy, conversational runs a week, kept up for months. Build the engine.

On lifting days: standing broad jump 3 × 5, stick every landing. Drop landings from 30 cm (12 in), 3 × 5, quiet. Race floor is carpet, so practice hand placement on turf or carpet, not rubber.

The standard

Know it cold

26/27 Singles Rulebook, 8.4
§Burpee Broad Jump, 26/27 rule 8.4 in plain words11 points, numbered to match the rulebook. Tap to open.
  1. 1Start with a burpee. The station begins on the floor, not with a jump.
  2. 2First burpee of each section: both hands behind the white start line, chest on the ground, meaning the nipple line clearly touching.
  3. 3Jump or step out, then broad jump over the line. Both feet take off and land together, no more than 5 cm (2 in) between the fronts of the feet. No extra steps or shuffles, ever.
  4. 4A knee is allowed coming out of the bottom of the burpee.
  5. 5Coming out of any burpee, feet cannot go past your fingertips. That is overstepping.
  6. 6Every burpee after the first: hands no more than 30 cm (12 in) in front of the toes of the front foot, measured from the base of the palm. Once down, hands cannot move forward.
  7. 7Jump or step backward into the burpee. Chest clearly touches the ground at the bottom of every rep.
  8. 8Grid lanes are a guide only. A faster racer may cross lanes to overtake.
  9. 9The length of each jump is up to you.
  10. 10Turning points: no movement required around them, but both feet fully cross every white line before you turn. Each new section starts chest down, hands behind the line.
  11. 11Done when you jump over the finish line. Either foot on the line means one more burpee broad jump.
WarningFirst infringement.
15 secSecond infringement.
15 sec eachEvery one after, no further warnings.
+1 repA foot on the finish line.
It is the racer's responsibility to make it clear to the judges that every standard is met.
Doubles: Same standard, plus two rules. The resting partner walks behind the working partner at all times, never alongside, and stays on their feet. The takeover starts with hands placed where the partner's feet landed, toes and fingers in line.
Sources

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