Burpees Broad Jump Workout
The Burpee station is a pivotal challenge in HYROX, testing both agility and stamina. This high-intensity exercise requires athletes to perform burpees, a movement that combines a squat, a plank, and a jump for a full-body workout.
Key Rules
- The athlete must start by completing a burpee.
- The burpee starts with hands placed behind the startline and near their feet (at most one foot length away). Once the hands are placed on the ground, they cannot be moved forward.
- In the lower position, the athlete’s chest must clearly touch the ground.
- Then, the athlete stands up and jumps forward, jumping and landing with both feet simultaneously. If the feet are staggered when taking off, the athlete needs to make sure both feet land at the same time with both feet parallel to each other. No steps or foot shuffles are permitted after landing.
- When stepping or jumping back up from the lower position, the feet cannot pass the athlete’s fingertips.
- The length of each broad jump is up to the athlete.
- Taking any steps forward between the repetitions is not permitted.
- The station is completed, once the athlete jumps across the finish line.
- If the athlete violates any of the above mentioned points, the repetition becomes invalid and on the second warning the athlete receives a 5 m distance penalty.
Distance 80 m (unless penalties are assessed)
Training Focus
- High-Intensity Interval Training (HIIT): Incorporate HIIT sessions to build stamina and agility.
- Core Strength: Strengthen the core muscles, crucial for maintaining form during burpees.
- Plyometric Exercises: Practice movements like jump squats, box jumps and lunges to improve explosive power.
Technique Tips
- Proper Form: Ensure a full extension during the plank and a high jump for each repetition.
- Breathing: Coordinate your breath with the movement to maintain rhythm and endurance.
- Pace Management: Find a sustainable pace that allows for consistent performance throughout the set.
- Comfortable Footwear: Wear shoes that provide stability and cushioning for jumps.
