HYROX
1K Run + Burpee Broad Jumps for HYROX
HYROX compound: a 1K run straight into burpee broad jumps, the exact race transition.
- Level
- Intermediate
- Equipment
- Bodyweight
- Works
- Full body, cardio, chest and quads
The session
Run 1K at your target race pace, move directly to burpee broad jumps with minimal transition time, then cover the target distance in chest-to-ground burpees, each followed by a two-footed broad jump (race distance: 80 m).
In the race
The race has 80 m of burpee broad jumps. It is the fourth station.
Pacing
Run the 1 km at the pace you plan to hold for all eight runs, not your fresh 1 km pace. You should reach the station breathing hard but in control, and leave it able to run again.
Where people go wrong
Running the 1K too hot and dying at the station, slow transitions, or letting station technique fall apart under run fatigue.
Easier or harder
- Easier: step back and step up instead of jumping, or halve the distance.
- Harder: put a 1 km run before every 40 m.
Staying safe
Scale the station load or distance before sacrificing movement quality. Keep transitions brisk but controlled.
