HYROX Burpee Broad Jump Progression
Burpee broad jumps are the only HYROX station you can train to full race standard with no equipment, and the only one where technique changes the time by minutes rather than seconds. This progression builds the movement in three stages before asking for speed.
- 20 min
- beginner
- No equipment
- Skill progression
open floor of 10m or more
Trains Burpee broad jumps
The session · 3 blocks · 20 min of work
01
Warm-up
5 min- Jog on the spot and squats 1 set · 3 min
- Hip openers and ankle rocks 1 set · 10 each Ankles take the landing.
02
Progression block
12 minThree stages. Only move on when the current stage looks clean.
- Stage 1: burpee to a step-back 3 sets · 8 · rest 60s Step back, chest to floor, step in, stand. No jump yet. Learn the floor contact.
- Stage 2: burpee to a small jump 3 sets · 8 · rest 60s Add a 60cm forward hop. Land on two feet, absorb through the hips.
- Stage 3: full burpee broad jump 4 sets · 10m · rest 75s Full distance jump. Count the reps it takes to cover 10m and try to reduce it.
- Test 1 set · 20m for time Record the time and the rep count. Both matter.
03
Cool-down
3 min- Walk and breathe 1 set · 2 min
- Hip flexor and chest stretch 1 set · 45s each
Coaching notes
- Fewer, longer jumps beat more, shorter ones. Reducing your rep count over 80m saves more time than moving faster ever will.
- Stand fully at the top of each rep. That is the judged standard and practising anything else builds a habit you will be no-repped for.
- This station rewards being light. If you are choosing one station to improve in the last six weeks, this is the cheapest one to fix.
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
Station focus Single-station work: sled, SkiErg, wall balls, burpee broad jumps and the movements around them. 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
HYROX Sled Push and Pull Workout The two sled stations account for roughly nine minutes of an average HYROX and they are the stations where fitness matters least and specific strength matters most. Heavy, short, fully rested efforts at above race weight, so race weight feels manageable.
- 30 min
- intermediate
- Full gym
- 30 min
- intermediate
- Minimal kit
Questions people ask
How do I scale this?
Sets, reps and rest are written for a beginner 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.
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