Implemented daily broad jumps with burpees for approximately a week, observing subsequent effects on physical condition:

Giving Burpee Broad Jumps a Week: Unleashing the Pain Cave

If you're familiar with Hyrox, you'll know all about the grueling burpee broad jump (BBJ) exercise. It's a test of endurance and power that combines a long jump with a burpee, leaving you begging for mercy. Intrigued and determined to improve, I decided to tackle 80 meters of them every day for a week. Let's dive into the madness.

Wondering why someone would push themselves to repeat meters of burpee broad jumps for seven days straight? Well, after competing in two Hyrox mixed doubles, I can assure you it's an essential station to master if you don't want to be penalty-ridden.

There's a technique to BBJs, and nailing it comes down to strategy, whether you're going solo or teaming up. With the pressure of a crowd out of the picture, I thought it was high time to test my own limits - and sharpen my skills in the process.

As a trainer, I've seen plenty of BBJs over the years. But Hyrox has specific standards for this exercise, and failing to meet them can result in a warning or distance penalty. So, what are these standards?

Shaking Up the BBJ Rules

Starting Position: Stand with your feet about hip-width apart, your hands placed just in front of your feet, behind your start line.
Burpee: Perform a burpee by jumping both feet back and lowering your chest to the floor (no staggered burpees allowed). After that, press up, then step one foot forward at a time or jump both feet together in line with or just behind your hands. At this point, your feet can't land in front of your hands, and you can't take any steps between reps.
Finishing Up: Stand, then place your hands down again for your next rep. Just a reminder: hands must be no more than your foot-length in front of your feet.

It Was Tough on the Gut

Nothing prepares you for this exercise, and if you don't keep a steady pace, you'll be winded fast. I aimed to complete the 80 meters as quickly as possible, but I also made a conscious effort to maintain a moderately quick pace rather than sprinting out of the gates only to collapse halfway through.

I made it every time, but my heart rate skyrocketed, and my entire body felt the burn the next day. This station is guaranteed to put you in the pain cave during Hyrox, so get used to the feeling if you plan on competing.

Pacing Myself

On race day, you have the option to split the BBJ distance with a partner, but I was going it alone, so pacing was crucial. I learned quickly to slow down a little bit compared to my usual pace.

One way to conserve energy is to opt for shorter jumps instead of long ones. Sure, it would make more sense to cover more distance with each jump, but it requires more power from your body, leaving you more fatigued. Another time-saving strategy is stepping up from the bottom of each burpee, instead of jumping back (just make sure your feet land parallel). I opted for the step-up, saving my legs for the next rep.

The Pain That Keeps On Giving

I enjoy BBJs - they fit nicely with my workout style since I'm petite and nimble, and I love anything that involves gymnastics and calisthenics. However, tackling 80 meters of anything is a challenge, whether it's sprinting or jumping. I had to dig deep every day, balancing work, my dog, and exercise to keep the challenge going week after week.

But that's the beauty of a fitness challenge: it tests your mental fortitude by forcing you to tackle exercises you might not love. Completing this challenge made me feel a sense of accomplishment, and I managed to eke out a few extra seconds by refining my technique and rectifying earlier mistakes.

I feel more prepared for my next Hyrox, knowing that I'll have a partner to share the load. A helpful piece of advice from a Hyrox trainer is to do more than you need to during training so you're well-prepared for race day. Cover extra distances, move faster, add extra reps or weights - every little bit helps.

Final Thoughts

If you're preparing for a Hyrox, you'll need a comprehensive training plan rather than sticking to the same exercises every day. This plan will include a mix of longer and shorter runs, strength work, and practice sessions for your weakest stations. But if you're looking for a challenge, tackling 80 meters of burpee broad jumps every day for a week isn't a bad place to start.

Don't forget to warm up before diving into these burpee-filled miles, focusing on mobility for hips, knees, ankles, and shoulders. After completing the challenge, cool down with some light stretching to prevent injury.