Burpee Broad Jump 4-Week Plan

What must be trained

Current Singles places the 80 m Burpee Broad Jump at station four, after the fourth 1 km run. The chest must clearly contact the ground; athletes may step or jump out within the foot-position limit; later hand placement is no more than 30 cm in front of the toes; broad-jump takeoff and landing use parallel feet without extra forward steps or shuffles. The standard does not require a push-up or a full upright hip lockout. Training should first make these actual rules repeatable.

HYROX^® Singles Rulebook 2026/27

How to use four weeks

Four weeks can organize practice, but it does not guarantee a percentage improvement or permanent adaptation. Adjust sessions to current skill, impact tolerance, running and lower-body load. Two or three exposures may suit some athletes; fewer may suit beginners or anyone with high concurrent load. Count total jump contacts and quality, not only sessions. Progress one variable at a time and keep at least one easier exposure when volume or specificity rises.

Oxfeldt et al. plyometric-training meta-analysis · ACSM 2026 resistance-training position stand

Week 1: learn the legal sequence

Practise small sets with full control of hand placement, chest contact, foot recovery, parallel takeoff and landing, and the finish-line rule. Use enough rest that each repetition remains deliberate. Step-outs and shorter jumps can reduce complexity while learning. A push-up, narrow grip, fixed arm path, mid-foot landing or heart-rate zone is not required by the rulebook. End the set when legal execution or landing control deteriorates.

HYROX^® Singles Rulebook 2026/27

Week 2: build repeatable volume

Increase total distance or repetitions modestly while keeping jump length sustainable. Separate standing broad jumps or general resistance work may develop supporting qualities. Plyometric meta-analysis supports improvements in jumping, sprinting and lower-body strength in healthy adults, but it does not prove a specific BBJ set-and-repetition scheme. Avoid sudden jumps from technique practice to repeated full-distance work.

Oxfeldt et al. plyometric-training meta-analysis

Week 3: add race context

Add a short run or a previous-station drill before selected BBJ work if the athlete can still land and follow the rules. This rehearses transitions, but pre-fatigue is not mandatory in every session and has not been proven superior for HYROX^® BBJ performance. Compare technique, time, repetition count and perceived effort between fresh and mixed practice without treating heart-rate zones as exact physiological boundaries.

Vermeulen et al. fatigue and landing systematic review

Week 4: rehearse and reduce fatigue

Use one representative rehearsal early enough to recover, then reduce total contacts or hard mixed work as race day approaches. The rehearsal can cover part or all of the distance depending on readiness. Four weeks do not require a maximal test, a fixed 80 m weekly simulation or a predetermined cadence. Retain brief legal practice while avoiding fatigue that compromises other training.

ACSM 2026 resistance-training position stand

Monitoring and safety

Track distance, repetitions, time, perceived effort, landing control and symptoms. A slower cadence is not automatically failure; longer jumps, fatigue and deliberate rule compliance change timing. Fatigue can alter landing mechanics, but research findings vary. Use a clear non-slip space, build impact gradually, and stop for sharp pain, dizziness, chest pain or uncontrolled landing. Persistent symptoms or recent injury require individualized assessment.

Vermeulen et al. fatigue and landing systematic review · Baus et al. jump-and-landing biomechanics review

FAQ

Is this a guaranteed four-week improvement plan?

No. It is a framework for organizing skill, volume, specificity and recovery. Results depend on starting level, adherence and the rest of the programme.

Oxfeldt et al. plyometric-training meta-analysis · Vermeulen et al. fatigue and landing systematic review

How many BBJ sessions should I do?

There is no universal number. Choose a frequency that allows legal, controlled repetitions and recovery from running, strength work and other jumping.

Oxfeldt et al. plyometric-training meta-analysis · Vermeulen et al. fatigue and landing systematic review

Do I need heart-rate zones?

No. Heart rate can describe effort but fixed percentages do not precisely define BBJ technique or readiness. RPE, performance and movement quality are practical complements.

ACSM 2026 resistance-training position stand

Must I train after sled work?

No. Mixed practice can add race context, but learn the movement fresh first and use pre-fatigue selectively.

HYROX^® Singles Rulebook 2026/27 · Vermeulen et al. fatigue and landing systematic review

When should I reduce BBJ volume?

Reduce hard contacts when fatigue or soreness accumulates and before racing early enough to recover. The timing is individual rather than a fixed final-week protocol.

Oxfeldt et al. plyometric-training meta-analysis · Vermeulen et al. fatigue and landing systematic review

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Sources

1. Internal Repz observation across recent seasons: athletes using periodized, BBJ-specific training blocks tend to improve their station time faster than those doing equivalent but unstructured conditioning volume. This is shared as an internal estimate rather than a measured effect, and aligns with the broader training literature that structured periodization generally outperforms unplanned volume. The primary driver is targeted pre-fatigue training, which addresses the gap between isolated gym performance and race-condition performance more directly than volume alone. ↩

2. A cadence drop exceeding 20% between the first and final 15 meters of the BBJ station is the Repz benchmark for pacing failure at station 4. This drop is consistently associated with athletes who begin the station at above 80% of their maximum cadence, the threshold above which aerobic-anaerobic crossover occurs rapidly under mid-race conditions, leading to forced rest breaks that cost 8–15 seconds each. ↩