HYROX PREP: BURPEE BROAD JUMP
HYROX is a unique race that requires repeated running under fatigue mixed with high-load, high-skill movements that challenge your endurance, strength and agility. Training for HYROX should include both cardiovascular conditioning, strength and power training to effectively prepare your body for each station:
Ski erg
Sled push
Sled pull
Burpee broad jumps
Row
Farmer's carry
Sandbag lunges
Wall balls
The burpee broad jump is the fourth station, coming right after the sled pull. Spanning 80m, the burpee broad-jump is a power-endurance test which can provide significant challenge to the legs and cardiovascular system.
The Burpee Broad Jump is a cardiovascular challenge
While the exercise is extremely taxing for the lower body, the pacing and power components of the exercise can lead to spikes in heart rate that make pacing the most important component of the station to avoid overtaxing your system and stay ready for your remaining stations.
Common mistakes for burpee broad jump form include:
Poor landing mechanics
Jumping up instead of out
Jumping for distance
Inefficient pacing
Done correctly, the burpee broad jump relies on horizontal power, cardiovascular endurance and mental toughness. The goal is to drive through the legs with a steady pace to avoid overtaxing your muscles -- including your heart.
To accomplish this, focus on:
Upper body power
Soft landings to decrease stress on the knees
Jumping a comfortable distance with each rep
Maintaining a steady pace with each rep
Pro-tip 1: Stepping up vs. jumping up from the bottom of the burpee keeps your heart rate steady, allowing for better endurance through the station
While practicing burpee broad jumps are important, there are other strength exercises in the gym which can prepare you for the station.
Four exercises to improve your burpee broad jumps
1. Plyo Push-ups
Improves upper body power
1. Place your hands on a bench directly under the shoulders
2. Step your feet out into a plank position with a strong core
3. Bend your elbows and lower your chest to the bench
4. Quickly drive your arms straight so your hands come off the bench
5. Catch yourself with control
6. Repeat for 2-3 sets of 8 reps
2. Single Leg Pogo Hops
Works single leg power and ankle stability
1. Stand on one leg
2. Hop on that foot, pulling your toes towards your head with every jump
3. Repeat on both sides for 2-3 sets of 8-10
3. Kettlebell Swings
Improves bilateral power production through the posterior chain
1. Place a KB on the floor between your feet
2. Hinge down and grab the handle
3. From this position, drive your feet into the floor and snap your hips forward
4. Let the bell come back down naturally
5. Repeat 2-3 sets of 8-10 on both legs
4. Double Broad Jump
Trains repeated power efforts and reinforces parallel feet on takeoff and landing
1. Stand with your feet hip width apart
2. Bend your knees slightly, bring your arms back and propel yourself forward through your feet
3. Land softly and immediately transition into a second broad jump
4. Repeat for 2-3 sets of 4 double jumps
What to Expect from the Hyrox Prep Pack
At Fixxed, we offer a Hyrox performance program includes eight 40-minute sessions including:
a full-body movement pattern assessment
targeted programming
hands-on treatment
One of our licensed athletic trainers to help you reduce injury risk, recover faster, and build the strength and movement quality needed to handle the physical demands of HYROX training and race day.
Whether you’re gearing up for your first event or looking to perform stronger and more efficiently in your next one, this program helps keep your body prepared, resilient, and ready for every mile, burpee broad jump, and station ahead.
