In HYROX, every second counts. And when you hit the Burpee Broad Jump station — usually late in the race — you're already fatigued from running, sled pushes, and countless other challenges. This is where athletes either gain time… or lose it.
Why Burpees Matter in HYROX
Burpees are deceptively simple, yet brutally taxing. They require explosive strength, efficient movement, and unwavering mental grit. The problem? Many athletes waste energy with poor technique or inconsistent pacing.
If you want to excel in HYROX, mastering your burpee form and efficiency can be a game-changer. Here's how to do it.
Step 1: Perfect Your Technique
Before you can go faster, you need to go better. Every unnecessary movement in a burpee adds time and burns energy you'll need for the rest of the race.
Key Points for Efficient HYROX Burpees:
- Land Soft, Load Fast — After your broad jump, absorb the landing with bent knees and immediately drop into your next burpee
- Hands-Feet Alignment — Place your hands close to where your feet land to shorten the distance between jump and drop
- Snap Your Hips — Drive your hips forward explosively when coming up from the burpee to maximize jump distance without extra effort
- Minimize Air Time — The higher you jump, the more energy you waste. In HYROX, broad jump distance matters more than vertical height
Drill:
Perform 3 x 8 reps of controlled burpee broad jumps, focusing on smooth transitions rather than speed. Film yourself to identify wasted movements.
Step 2: Build Specific Strength & Power
Burpees aren't just about cardio — they're a full-body strength move. Stronger legs, core, and upper body will make each rep feel lighter.
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Strength Builders for Burpee Power:
- Front squats (3x8 @ moderate weight) — Builds quad strength for powerful jumps
- Push-Ups (3x15) — Improves upper-body endurance for the burpee drop and push phase
- box jumps (3x10) — Trains explosive leg drive for longer broad jumps
- Plank Holds (3x60s) — Reinforces a strong core for efficient movement transitions
💡 Pro Tip: Train strength on separate days from high-intensity burpee sessions to avoid burnout.
Step 3: Develop Your Burpee Engine
In HYROX, it's not just about doing a few perfect burpees — it's about doing dozens when you're already exhausted. That means building muscular endurance and pacing control.
Conditioning Workouts:
Burpee EMOM (Every Minute on the Minute)
Perform 8-12 burpees each minute for 10 minutes. Aim to maintain consistent form and pace.
Race Simulation
Run 400m → 10 Burpee Broad Jumps → Repeat x 6. This mimics the fatigue and rhythm of the actual HYROX station.
Descending Ladder
15 burpees, 14, 13… down to 1, resting only as needed. Focus on consistent breathing.
Breathing Tip:
Exhale as you drop, inhale as you snap your hips forward. Controlled breathing prevents gassing out too early.
Bringing It All Together
When you combine efficient technique, targeted strength work, and race-specific conditioning, your burpee performance in HYROX can dramatically improve.
Remember — the goal isn't just to survive the Burpee Broad Jumps, but to attack them with confidence, knowing you'll leave the station ahead of your competition.