HYROX
Burpee Broad Jumps for HYROX
HYROX station 4: cover distance in chest-to-ground burpees, each finished with a two-footed broad jump.
- Level
- Intermediate
- Equipment
- Bodyweight
- Works
- Full body, cardio, chest and quads
The session
Drop chest to the floor, pop up, and immediately broad jump forward off both feet. Land balanced and flow into the next burpee. Find a rhythm you can hold for the full distance.
In the race
The race has 80 m of burpee broad jumps. It is the fourth station.
Pacing
Find a rhythm you could keep for the full race distance, then hold it. Steady beats fast-then-stopped.
Where people go wrong
Jumping off one foot, tiny hops that waste reps, standing tall between reps, and burning out in the first 20 m.
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
Absorb every landing through bent knees and hips. Keep the jump distance repeatable rather than maximal.
