HYROX
Burpee Broad Jump Intervals for HYROX
Interval work on the burpee broad jump: repeated distance efforts with rest, building capacity for the 80 m race station.
- Level
- Intermediate
- Equipment
- Bodyweight
- Works
- Full body, cardio, chest and quads
The session
Work in distance intervals (e.g. 4 x 20 m). Chest to the ground on every burpee, jump with both feet together, land stable, and step straight into the next rep. Rest just long enough to hold quality.
In the race
The race has 80 m of burpee broad jumps. It is the fourth station.
Pacing
Keep every rep within a few seconds of the first. If the last one is much slower, start easier next time.
Where people go wrong
Snaking the hips off the floor, stuttered single-leg jumps, standing fully upright between reps, and rushing early intervals.
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
Land with soft knees and a neutral spine. Shorten the interval before letting landings get sloppy.
