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Posted On: November 2nd 2026, 07:10 am
The fastest technique isn't always the most efficient technique for YOU.
Here are the three techniques you NEED to know before your next HYROX! 👇
1️⃣ TWO-FOOT JUMP TECHNIQUE.
⚡ Speed: ✅✅✅
🔋 Energy Efficiency: ✅
This is generally the fastest and most effective technique for covering ground quickly. By jumping both feet forward together out of the burpee you can transition straight into your broad jump with minimal time wasted between repetitions.
The downside?
It's extremely energy-consuming and requires a lot of explosive power, especially as fatigue starts to build. This is a great option for Doubles athletes, where you can push the intensity knowing you'll have opportunities to recover while your partner works.
2️⃣ ONE-FOOT STEP-UP TECHNIQUE.
⚡ Speed: ✅✅
🔋 Energy Efficiency: ✅✅
This technique provides a great balance between speed and energy conservation. Rather than jumping both feet forward out of the burpee you step one foot forward first before bringing yourself into position for the broad jump.
This reduces the explosive demand of each repetition while still allowing you to maintain a consistent rhythm.
This is a great option for confident Solo athletes who want to maintain a strong station pace without burning through too much energy.
3️⃣ KNEE-UP TECHNIQUE.
⚡ Speed: ✅
🔋 Energy Efficiency: ✅✅✅
This is generally the slowest of the three techniques but it can also be the most energy efficient. By bringing yourself up through a controlled knee-up transition you're reducing the explosive demand of repeatedly jumping your feet forward.
It might take longer to cover the 80 metres but you're potentially saving valuable energy for the remaining stations and runs.
This is a great option for Solo athletes, particularly those who struggle with repeated explosive movements or want to prioritise energy conservation throughout their race.
Save this for your next HYROX session and send it to your doubles partner! 🤝
Which technique do you use? 1, 2 or 3? 👀
Ready to take your HYROX training to the next level? Comment “READY” to get started with us today! 💪🔥
Here are the three techniques you NEED to know before your next HYROX! 👇
1️⃣ TWO-FOOT JUMP TECHNIQUE.
⚡ Speed: ✅✅✅
🔋 Energy Efficiency: ✅
This is generally the fastest and most effective technique for covering ground quickly. By jumping both feet forward together out of the burpee you can transition straight into your broad jump with minimal time wasted between repetitions.
The downside?
It's extremely energy-consuming and requires a lot of explosive power, especially as fatigue starts to build. This is a great option for Doubles athletes, where you can push the intensity knowing you'll have opportunities to recover while your partner works.
2️⃣ ONE-FOOT STEP-UP TECHNIQUE.
⚡ Speed: ✅✅
🔋 Energy Efficiency: ✅✅
This technique provides a great balance between speed and energy conservation. Rather than jumping both feet forward out of the burpee you step one foot forward first before bringing yourself into position for the broad jump.
This reduces the explosive demand of each repetition while still allowing you to maintain a consistent rhythm.
This is a great option for confident Solo athletes who want to maintain a strong station pace without burning through too much energy.
3️⃣ KNEE-UP TECHNIQUE.
⚡ Speed: ✅
🔋 Energy Efficiency: ✅✅✅
This is generally the slowest of the three techniques but it can also be the most energy efficient. By bringing yourself up through a controlled knee-up transition you're reducing the explosive demand of repeatedly jumping your feet forward.
It might take longer to cover the 80 metres but you're potentially saving valuable energy for the remaining stations and runs.
This is a great option for Solo athletes, particularly those who struggle with repeated explosive movements or want to prioritise energy conservation throughout their race.
Save this for your next HYROX session and send it to your doubles partner! 🤝
Which technique do you use? 1, 2 or 3? 👀
Ready to take your HYROX training to the next level? Comment “READY” to get started with us today! 💪🔥
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