Rowing After Burpee Broad Jumps

Include the run between the stations

The standard Singles sequence is run 4, Burpee Broad Jumps, run 5, rowing, run 6 and Farmers Carry. Each designated running segment is approximately 1 km under the course rules. You have completed five running segments when you reach the rower. A drill that puts rowing immediately after burpees changes the race sequence; include the intervening run when practising the actual order.

HYROX^® Singles 26/27 · §1 / §7.2 / §8.4–8.5

Distance does not prescribe a repetition count

Burpee Broad Jumps cover 80 m in standard Singles. The rulebook specifies a distance and movement requirements, not a fixed 45–65 repetitions. The number of repetitions needed depends on how much distance each valid jump covers. The rules do not require every jump to use maximal effort. Rowing then covers 1,000 m at station 5.

HYROX^® Singles 26/27 · §1 / §7.2 / §8.4–8.5

Keep the manufacturer’s rowing sequence

Concept2 starts the drive with the legs, followed by the body and then the arms. At the finish the legs are extended, the body leans back slightly and the handle is below the ribs. Keep the wrists flat and the grip relaxed. On recovery, extend the arms, hinge forward and bend the knees after the hands pass them. At the catch, keep the shins near vertical within a comfortable range. These position cues do not require forcing a painful movement or assigning fixed percentages to legs, back and arms.

Concept2 · Rowing Technique

Separate pace, rate and power

The PM5 distinguishes time per 500 m, strokes per minute and power in watts. Concept2’s calculator gives 179.2 W for 2:05/500 m. Stroke rate alone does not determine the split: fewer strokes do not automatically preserve the same pace. The cited studies do not validate subtracting 20 seconds from a fresh 2,000 m split or adding a universal 15–25 seconds after BBJs. Choose a target from your own observations rather than treating either formula as established.

Concept2 · PM5 · Concept2 · Watts Calculator · Winkert et al. (2022) · Ribeiro et al. (2024) · abstract

Check the damper

The current Singles preset is damper 6, with adjustment permitted. Concept2 explains that the lever changes airflow and that your pulling effort sets intensity. Its general suggestion to try 3–5 is learning guidance, not a race requirement. A setting of 7 or more does not by itself establish near-maximal quadriceps activation. Check the setting and use the monitor readings as separate information about your effort.

HYROX^® Singles 26/27 · §1 / §7.2 / §8.4–8.5 · Concept2 · Damper Setting

Practise the sequence deliberately

As an optional coaching exercise, practise a manageable BBJ section, a run and a controlled row in that order. Choose distances, repetitions and rest that fit your training rather than treating a fixed eight-week schedule as a rule. Record rowing pace, technique and perceived effort, then compare a later session. If using five rowing intervals, there are four recovery gaps between them; any rest after the fifth is a separate recovery period. Neither this practice idea nor a squat-jump substitution is established by the cited studies as the best way to reproduce the race.

HYROX^® Singles 26/27 · §1 / §7.2 / §8.4–8.5 · Ribeiro et al. (2024) · abstract

Finish the row and follow the course

In Singles, the judge resets the monitor. Remain seated until 1,000 m is completed and the judge confirms it, then return the handle to its holder. Follow the course into run 6 before Farmers Carry. Sandbag Lunges and Wall Balls follow later, each after its own run. There is no rule requiring a 10–15-second-per-kilometre slowdown on run 5 or a particular first-200-m rowing split.

HYROX^® Singles 26/27 · §1 / §7.2 / §8.4–8.5

Read the research within its scope

Doma and colleagues (2017) reviewed how residual fatigue after resistance training can affect later endurance training; the abstract does not prescribe a HYROX^® BBJ-to-row pace. Winkert and colleagues (2022) studied energy expenditure in 14 elite male rowers, not this race transition or a fixed 60/30/10 division of stroke power. Ribeiro and colleagues (2024) compared pacing in 13 male CrossFit competitors performing Fight Gone Bad. None of these designs establishes a 45–90-second recovery window on the rower or the specific transition-time gains previously attributed to them.

Doma et al. (2017) · abstract · Winkert et al. (2022) · Ribeiro et al. (2024) · abstract

FAQ

Do Burpee Broad Jumps go directly into rowing?

No. In standard Singles, run 5 separates station 4, Burpee Broad Jumps, from station 5, rowing.

HYROX^® Singles 26/27 · §1 / §7.2 / §8.4–8.5

Must I lower my stroke rate by two to four strokes?

The cited sources do not establish that as a universal requirement. Concept2 distinguishes stroke rate from pace; observe both while practising a coordinated stroke.

Concept2 · PM5

How much slower should I row after BBJs?

There is no validated universal adjustment in the sources reviewed here. Record your own practice pace and effort, including the intervening run, to refine a personal target.

Doma et al. (2017) · abstract · Winkert et al. (2022) · Ribeiro et al. (2024) · abstract

Must I use damper 3–5 in the race?

No. The current Singles preset is 6 and may be adjusted. Concept2’s general advice to try 3–5 is a learning recommendation.

HYROX^® Singles 26/27 · §1 / §7.2 / §8.4–8.5 · Concept2 · Damper Setting

Does a slower split at 800 m prove I started too fast?

It records a slower pace at that point, but does not identify the cause on its own. Compare the whole row and your observations of technique and effort rather than diagnosing the effort from two readings.

Concept2 · PM5