hyrox burpee broad jump tips to go faster in your next hyrox race // hyrox burpee broad jump workout
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The 80m burpee broad jumps is the 4th exercise station and it will also be the point in the race where most athletes heart rate will peak. So here are 5 tips to get through this station as quickly as possible by ensuring our technique is an efficient as possible.
Firstly avoiding any penalties during the burpees a quick-fire way to ensure you are not gaining any unnecessary extra time or distance to your station, three key things to remember are 1 your the first burpee must be behind the 80m start line, 2nd your chest must touch the floor when performing the burpee and 3rdly your hand must not be placed close and no more than 1ft In front of where your feet land.
Secondly keep low as you go, every time during the exercise that you stand tall and bring your upper body back up to vertical you are exerting extra energy, Taking a look at the world champion Hunter mcintyre’s technique for this we can see, he maintains a low body position throughout and no point does his upper body stand tall through the exercise, instead he is keeping that body as low and close to the floor as possible with each burpee.
Thirdly in relation to our jump itself remember to frog it and we’ve got it taking another look at world champion Hunter mcintyre’s technique we can see with his jumps that he adopts a frog style leap with each jump, these are highly directional and avoid any excess height that isn’t needed whilst helping him cover more ground.
Drill your rest, recovery and reps for most people we’ll need to take short breaks to catch our breath during the exercise station, having in mind a rough number of burpees you want to be completing between these breaks and then drilling this in your training is a great way to prepare the body for the intensity of this exercise station and your ability to quick recovery during the exercise station.
If you are competing in the double division a fast and efficient change over with your partner is an easy way to save time on this exercise station, important if you feel you are slowing down with your burpees give your partner an early heads up that you are ready to switch, unlike for example the rower where multi partner switches can cost your valuable seconds with getting in and out of the foot straps on the burpees the partner changeover is quick and easy, meaning multiple switches between partners where you each do less burpees rep per go but you complete these quicker than you would if you were trying to do more reps, will add up to quick time overall.
There are 7 other exercise stations at hyrox and for tips to go faster on those, checkout these videos next. • HYROX exercise station...