Burpee Broad Jump Progression Workouts

BURPEE ENGINE BUILDER
4 rounds:
2km ski at race pace + 10 seconds
80m burpee broad jumps

*the ski pace will be comfortable but very manageable, although the large volume of skiing will slowly fatigue the core and shoulders which are important for the burpees. Try to keep your burpees consistent and stick to the Hyrox standards, take your split times on each set of burpee broad jumps. Repeat this workout 3-4 times no more than once per week and try to improve the burpee splits while keeping the ski pace the same

STRENGTH ENDURANCE
3x3min AMRAP/2min rest:
10-20 pushups with feet in low hanging TRX straps
15 knees to chest from this same position
max burpee broad jumps until 3mins is complete

*with this workout we are building up our strength endurance in our core and shoulders so the muscle fatigue will become less of an issue during burpee broad jumps so the station will become more aerobic. Whatever reps you decide to begin with for the 1st session of this workout, try to increase 3-5 reps of both movements with the goal of getting the same reps on your burpee broad jumps.