Burpee Broad Jump on HYROX
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The Burpee Broad Jump is one of the most demanding seasons within the HYROX competition.
This test combines endurance, explosive strength and aerobic capacity, which makes it a great challenge for athletes.
From the point of view of many competitors, this season represents one of the highest cardiopulmonary demands in the world. of the entire career.
There is no single way to deal with it, so it is important to each athlete must adapt his or her strategy according to aerobic capacity, power and muscle weaknesses to optimize its performance.
In this article, we will explore in detail what the Burpee Broad Jump at HYROX is, its proper technique, common mistakes and training strategies to improve performance in this test.
What is the Broad Jump Burpee on HYROX?
The Broad Jump Burpee at HYROX is a variation of the traditional burpee in which, instead of finishing with a vertical jump, the athlete must perform a distance jump forward.
The combination of these two movements requires:
Each athlete can approach this test in different ways, depending on his or her strengths and weaknesses:
The key is to find the balance between number of repetitions and aerobic endurance in order not to lose efficiency in the test.
What is the distance to travel at the Burpees station?
At HYROX, The official distance of the Burpee Broad Jump is 80 meters..
The tour is divided into two 40-meter laness:
- The athlete advances 40 meters in one direction,
- Turn at the marked point and
- Return 40 meters on another lane, ending at the same starting point.
How long does it take to complete the burpees station in HYROX?
The time in this test depends on the level of the athlete and the strategy used:
An athlete who optimizes his or her jumps and maintains a good pace can complete the season in 30 to 35 repetitionswhile others may need 50 repetitions or morewhich increases cardiovascular demand.
Benefits of the Broad Jump Burpee for your performance at HYROX
The Burpee Broad Jump is not only a station within HYROX, but also a functional exercise with multiple benefits:
- Explosive power development → The lower body is strengthened.
- Muscular endurance → Legs, core and arms are worked.
- Cardiovascular work → Raises heart rate and improves aerobic capacity.
- Coordination and efficiency of movement → Allows the test to be run with less energy expenditure.
Proper technique for performing the Broad Jump Burpee
To correctly perform the Broad Jump Burpee on HYROX, it is essential to respect the technique and comply with the standards. of competition movement.
1. Start of the burpee:
- Place your hands on the groundMake sure that they are no more than one forearm's length away from the initial position of the feet.
- Bring your feet backwards explosively.This can be done with one step first and then another or with both feet at the same time, depending on the athlete's ability.
- The chest must touch the ground before picking up the legs to start the next phase.
Transition to jumping:
- Gather the feet forward, placing them behind the hands and aligned.
- Keep the core activated and get ready for the jump phase.
3. Distance jumping:
- Push yourself with your arms and brings the hips forward to generate more reach in the jump.
- Land with feet together and aligned.absorbing the impact with a slight knee flexion.
- The feet must be aligned after the jump and before placing the hands back on the ground for the next repetition.
- No additional steps are allowed after landing.
- Make sure to maintain continuity of movementwithout unnecessary pauses between repetitions.
Tips for beginners on the HYROX Burpee Broad Jump
- Don't sacrifice technique for speed.
- Works hip and ankle mobility.
- Dose the effort, find a sustainable rhythm.
- Strengthens the core for greater stability.
Common mistakes and penalties when doing Burpee Broad Jumps on HYROX
Mistakes that can cost you time and effort:
Penalty for not complying with the movement standard: If an athlete does not comply with the requirements of the movement and commits an infraction, he/she will receive a warning. If a second infraction occurs, he/she will be given an additional 5 meter penalty to be completed at the same station.
Variations to improve BBJ
In training we can introduce these exercises with the burpee as the main movement but with modifications to help us improve in the HYROX test.
- Burpees to target
- Burpees over the bar
- Step-up burpees to the box (without box jump to avoid injury to the Achilles tendon).
- Burpees over the line
- Burpees jump Plate (short jump to a disc).
Specific training routines
- Assault Bike + Burpee Broad Jump → To accustom the body to perform under fatigue.
- Sprints after each set of burpees → Simulates the transition to the next station in HYROX.
- Series of burpees on site → To improve the speed of transition.
- Broad jump series → To develop jumping power.
- Broad jump with deep squat drop → To improve stability when landing.
Conclusion: The key lies in strategy and specific training.
The Burpee Broad Jump is a challenging station, but with the right strategy and a well-planned workout, you can improve your performance and minimize fatigue.
An efficient Broad Jump Burpee can make a difference in your overall HYROX time.
Be well prepared and turn it to your advantage!
