Box Jump Plyometrics for HYROX
Low-volume, high-intent jumping to build the elastic power that makes burpee broad jumps cheap and running economical. Sets are short and rest is long on purpose: plyometrics stop working the moment they turn into conditioning.
- 25 min
- intermediate
- Minimal kit
- Plyometric power
plyo box · open space
Trains Burpee broad jumps, Sled push
The session · 3 blocks · 25 min of work
01
Warm-up
7 minNever jump cold. Ankles and Achilles take the load first.
- Jog and skip 1 set · 4 min
- Ankle bounces and pogo hops 3 sets · 20 · rest 30s Stiff ankles, minimal knee bend.
02
Plyometric block
14 minFull rest between sets. If the jump height drops, the session is finished.
- Box jump, step down 5 sets · 5 · rest 90s Step down every rep. Rebounding box jumps buy nothing and cost Achilles.
- Broad jump 4 sets · 4 · rest 90s Mark the distance on rep 1. Stop the set when it drops.
- Single-leg box step-up jump 3 sets · 5 each leg · rest 75s Low box. Drive the knee up hard.
- Burpee broad jump 3 sets · 6 · rest 75s Apply the power to the actual station.
03
Cool-down
4 min- Walk 1 set · 2 min
- Calf and Achilles stretch 1 set · 45s each
Coaching notes
- Step down from every box jump. Rebounding adds nothing to the training.
- Quality drops before you feel tired. Watch the height and distance, not the clock.
- Do plyometrics fresh, at the start of a session. At the end of a workout they are just a way to hurt your ankles.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
30 minutes or less Complete sessions for the lunch hour, the early morning, or the day you nearly skipped. Burpee broad jumps times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Power sessions completed in the app | 528 |
| Power workouts saved in the app | 23 |
| Share of all 76,593 completed sessions | 0.7% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every power session logged in the RoxHype app, not just this one.
Two more like this
25-Minute Morning HYROX Workout Built for a cold body at 6am: a long, gradual warm-up and a circuit that never asks for maximal force. It is the session you can do before work without needing a second shower or a wrecked afternoon.
- 25 min
- beginner
- Minimal kit
- 8 min
- beginner
- No equipment
Questions people ask
How do I scale this?
Sets, reps and rest are written for a intermediate athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
Dublin11–15 Nov 2026 · in 1 week 
Düsseldorf11–15 Nov 2026 · in 1 week 
Barcelona11–15 Nov 2026 · in 1 week 
