Burpees appear in HYROX, DEKA, HybridX, METRIX and many other races. Most people do them inefficiently. Small changes save energy on every rep, which adds up over dozens.
The basic burpee
Drop to the floor, chest touching the ground, push back up to your feet, and stand or jump. Check the standard for your race; they vary.
Efficient drop
Instead of lowering yourself slowly with a push-up, drop to the floor under control. Put your hands down, kick your feet back, and let your chest go to the floor. It is faster and uses less energy than a slow push-up.
Getting up
Push your chest off the floor, and snap your hips up, bringing your feet towards your hands. Some people find it easier to bring one foot then the other. Try both.
Step instead of jump
Stepping your feet back and forward one at a time is slower per rep but keeps your heart rate lower. Over long sets, many people are faster stepping.
Keep a rhythm
A steady rhythm with no long pauses is faster than bursts. Find a pace you can hold.
Breathing
Breathe out as you go down, in as you come up.
Training
- Technique sets: 5 × 10 with good form and full rest.
- EMOM: every minute on the minute, 8 to 12 burpees, for 10 minutes.
- Race-specific: burpee broad jumps at race distance. See burpee broad jumps.
Mobility
Hip and hamstring flexibility makes the jump back and forward easier. See a 10-minute mobility routine.