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I see a lot of people struggling with burpees at my gym. If you do Hyrox , you have no choice: whether you love or hate this movement, you’re going to have to deal with it. The 80-meter burpee broad jump is often the station that takes the biggest mental toll.
Let yourself fall
The burpee should be the most energy-efficient movement possible. The descent is where you waste the most energy unnecessarily.
The most economical way to get to the floor is basically to fall. You absorb the impact with your hands, but you don’t do a controlled squat to get down. You let yourself go. Gravity does the work for you.
To bring your chest back up, don’t do a full push-up. You give a slight push with your arms, arch your back a little, and lift up. Just enough to peel your chest off the floor.
Three ways to get back up
Once you’re face-down, you have three options for bringing your feet back in. Choose based on how tired you are.
The frog jump: you do a hip extension and bring both feet up to your hands in one move. You end up in a sumo deadlift position. It’s the fastest method, but the most energy-intensive.
The step-up: you bring one foot up to your hands, then the other. Slightly slower, but more economical than the frog.
The knee: you first put one knee down, then bring your foot forward. It’s the least tiring method. I’d recommend this if you’re doing Hyrox solo. Make sure to alternate legs each rep, otherwise you’ll fatigue one side more than the other and end up with knee pain.
Don’t stand up fully
This is the tip that changes everything. Once you’re in a squat position, don’t straighten up completely. You stay low, like you’re looking for a contact lens on the floor. Your body is slightly leaning forward, almost off-balance.
At that point, do not take any small adjustment steps. That would be a no-rep. Use the imbalance and go straight into the broad jump. Once the jump lands, let yourself drop back to the floor. Loop complete.
Train specifically for it
If you’re struggling with this movement, incorporate these exercises into your sessions:
- Burpee box jump: same mechanics as the broad jump, but vertical. It trains the explosiveness of the stand-up.
- Devil Press: a burpee with dumbbells. You go down to the floor with the dumbbells, come back up, and send both dumbbells overhead. The added load means you’ll feel lighter during a standard burpee broad jump.
If you’re just starting out in cross-training , start by mastering the basic burpee before working on speed. Technique first, time second 💪
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