{"id":17960,"date":"2026-02-13T12:26:55","date_gmt":"2026-02-13T11:26:55","guid":{"rendered":"https:\/\/www.drip-hiit.com\/?p=17960"},"modified":"2026-02-13T12:28:21","modified_gmt":"2026-02-13T11:28:21","slug":"burpees-broad-jump","status":"publish","type":"post","link":"https:\/\/www.drip-hiit.com\/en\/burpees-broad-jump\/","title":{"rendered":"Burpees Broad Jump : guide pour performer sur la station mythique"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"17960\" class=\"elementor elementor-17960\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-307334a first-img elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"307334a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column 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class=\"elementor-element elementor-element-ed290d3 elementor-align-left elementor-widget elementor-widget-breadcrumbs\" data-id=\"ed290d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"breadcrumbs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p id=\"breadcrumbs\"><span><span><a href=\"https:\/\/www.drip-hiit.com\/\">Accueil<\/a><\/span><\/span><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c1097bd elementor-widget elementor-widget-heading\" data-id=\"5c1097bd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Burpees Broad Jump : guide pour performer sur la station mythique<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5a7b69cd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5a7b69cd\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6802a56e\" data-id=\"6802a56e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3c681b52 elementor-align-right elementor-widget__width-auto elementor-widget elementor-widget-post-info\" data-id=\"3c681b52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">le <\/span>\n\t\t\t\t\t\t\t\t\t\t<time>13\/02\/2026<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef84e5b elementor-align-left elementor-widget__width-auto elementor-widget elementor-widget-post-info\" data-id=\"ef84e5b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"author\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.drip-hiit.com\/en\/author\/groux\/\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-author\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">par <\/span>\n\t\t\t\t\t\t\t\t\t\tGr\u00e9goire Roux\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b618153 elementor-widget__width-auto elementor-widget elementor-widget-shortcode\" data-id=\"2b618153\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><span class=\"wtr-time-wrap after-title\">Temps de lecture : <b><span class=\"wtr-time-number\">18<\/span> min<\/b><\/span><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-459d56ad elementor-widget elementor-widget-text-editor\" data-id=\"459d56ad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Les burpees broad jump sont une station cl\u00e9 en HYROX. Vous devez couvrir 80 m\u00e8tres en encha\u00eenant burpee strict et saut en longueur, sans erreur et sans p\u00e9nalit\u00e9. Pour performer, vous avez besoin d\u2019une technique solide, d\u2019un pacing ma\u00eetris\u00e9 et d\u2019une gestion pr\u00e9cise de la fatigue.<\/span><\/p><p><span style=\"font-weight: 400;\">Cette station teste votre cardio, votre puissance et votre contr\u00f4le sous pression. Une mauvaise strat\u00e9gie vous co\u00fbte du temps. Une ex\u00e9cution propre vous fait gagner des places.<\/span><\/p><p><span style=\"font-weight: 400;\">Vous pr\u00e9parez une <\/span><a href=\"https:\/\/www.drip-hiit.com\/hyrox-paris\/\"><span style=\"font-weight: 400;\">course HYROX<\/span><\/a><span style=\"font-weight: 400;\"> et voulez ma\u00eetriser cette \u00e9preuve ? Vous cherchez une m\u00e9thode claire et fiable ? Cet article est con\u00e7u pour vous.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a76adb4 elementor-toc--content-ellipsis elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"6a76adb4\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"sticky-somm2\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;marker_view&quot;:&quot;bullets&quot;,&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__6a76adb4\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-446424e3 elementor-widget elementor-widget-text-editor\" data-id=\"446424e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2><b>Pourquoi les burpees broad jump sont un tournant dans une course HYROX<\/b><\/h2><p><span style=\"font-weight: 400;\">Si vous pr\u00e9parez un HYROX, vous le savez d\u00e9j\u00e0 : certaines stations piquent\u2026 et d\u2019autres font basculer la course. Les <\/span><b>burpees broad jump<\/b><span style=\"font-weight: 400;\"> font clairement partie de la deuxi\u00e8me cat\u00e9gorie.<\/span><\/p><p><span style=\"font-weight: 400;\">Sur le papier, ce n\u2019est \u201cque\u201d 80 m\u00e8tres. En r\u00e9alit\u00e9, c\u2019est un mur.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Vous arrivez avec les jambes d\u00e9j\u00e0 lourdes, le souffle haut perch\u00e9, le mental un peu entam\u00e9. Et l\u00e0, il faut encha\u00eener <\/span><b>burpee au sol + saut en longueur<\/b><span style=\"font-weight: 400;\">, encore et encore, sans casser le rythme.<\/span><\/p><p><span style=\"font-weight: 400;\">Ce qui rend cette station si redoutable ?<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elle combine <\/span><b>cardio + puissance + coordination<\/b><b><br \/><br \/><\/b><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elle exige de rester lucide sous fatigue<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elle sanctionne la moindre erreur technique<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Contrairement \u00e0 d\u2019autres ateliers o\u00f9 vous pouvez vous \u201ccacher\u201d dans un tempo stable, ici chaque r\u00e9p\u00e9tition vous expose. Vous devez descendre poitrine au sol, vous relever, projeter le corps vers l\u2019avant. Et recommencer. Pas de machine pour guider le mouvement. Pas de charge \u00e0 pousser. Juste vous\u2026 et le sol.<\/span><\/p><p><span style=\"font-weight: 400;\">Les burpees broad jump ne testent pas seulement votre condition physique.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Ils testent votre capacit\u00e9 \u00e0 <\/span><b>garder du contr\u00f4le quand tout br\u00fble<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p><span style=\"font-weight: 400;\">Beaucoup d\u2019athl\u00e8tes explosent ici. Trop vite au d\u00e9part. Trop hauts sur les sauts. Trop tendus sur les r\u00e9ceptions. R\u00e9sultat : le cardio s\u2019emballe, les cuisses saturent, la foul\u00e9e suivante en course devient lourde.<\/span><\/p><p><span style=\"font-weight: 400;\">\u00c0 l\u2019inverse, ceux qui ma\u00eetrisent cette station font souvent la diff\u00e9rence.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Pourquoi ? Parce qu\u2019ils ont compris que ce n\u2019est pas une \u00e9preuve de bravoure. C\u2019est une \u00e9preuve de gestion.<\/span><\/p><p><span style=\"font-weight: 400;\">En HYROX, les burpees broad jump sont un r\u00e9v\u00e9lateur.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> De votre technique.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> De votre strat\u00e9gie.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> De votre mental.<\/span><\/p><p><span style=\"font-weight: 400;\">Et bonne nouvelle : \u00e7a se travaille.<\/span><\/p><h2><b>Technique optimale pour les burpees broad jump<\/b><\/h2><p><span style=\"font-weight: 400;\">Sur cette station, la \u201cbonne technique\u201d ne ressemble pas \u00e0 un tutoriel parfait. Elle ressemble \u00e0 quelque chose de plus utile : une ex\u00e9cution <\/span><b>simple, r\u00e9p\u00e9table, rentable<\/b><span style=\"font-weight: 400;\"> quand vous \u00eates d\u00e9j\u00e0 rinc\u00e9.<\/span><\/p><p><span style=\"font-weight: 400;\">Votre objectif n\u2019est pas de faire un burpee beau. Votre objectif est de couvrir 80 m avec le moins de perte d\u2019\u00e9nergie possible, sans vous mettre dans le rouge, et sans donner au juge une raison de vous reprendre.<\/span><\/p><h3><b>La r\u00e8gle d\u2019or : avancez sans vous disperser<\/b><\/h3><p><span style=\"font-weight: 400;\">Un burpee broad jump efficace, c\u2019est un mouvement qui :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">reste <\/span><b>fluide<\/b><span style=\"font-weight: 400;\"> (pas de stop inutile)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">reste <\/span><b>bas<\/b><span style=\"font-weight: 400;\"> (vous \u00e9vitez de vous redresser \u201ctout droit\u201d \u00e0 chaque rep)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">reste <\/span><b>horizontal<\/b><span style=\"font-weight: 400;\"> (vous sautez loin, pas haut)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">D\u00e8s que vous commencez \u00e0 \u201cmonter\u201d trop, vous payez la taxe cardio.<\/span><\/p><h3><b>Le trio gagnant : rythme, placement, relance<\/b><\/h3><p><span style=\"font-weight: 400;\">Pour performer, vous devez verrouiller trois choses.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rythme<\/b><span style=\"font-weight: 400;\"> : un tempo stable, pas un sprint puis un naufrage<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Placement<\/b><span style=\"font-weight: 400;\"> : des appuis toujours pr\u00eats \u00e0 repartir<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Relance<\/b><span style=\"font-weight: 400;\"> : une transition rapide entre la remont\u00e9e et le saut<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Le pi\u00e8ge, c\u2019est de chercher \u00e0 gagner du temps sur une r\u00e9p\u00e9tition et d\u2019en perdre sur les dix suivantes.<\/span><\/p><h3><b>D\u00e9composer pour mieux automatiser (sans devenir un robot)<\/b><\/h3><p><span style=\"font-weight: 400;\">M\u00eame si tout doit s\u2019encha\u00eener, vous pouvez \u201cpenser\u201d le mouvement en trois moments. Pas pour compliquer, mais pour r\u00e9p\u00e9ter sans vous cramer.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Descente : courte, directe, sans h\u00e9sitation<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remont\u00e9e : contr\u00f4l\u00e9e, adapt\u00e9e \u00e0 votre niveau (step-up ou jump-up)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Projection : un saut qui vous fait avancer, r\u00e9ception souple, relance imm\u00e9diate<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Si vous devez choisir une seule obsession : <\/span><b>r\u00e9ception souple<\/b><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Une r\u00e9ception raide casse votre \u00e9lan, vous oblige \u00e0 vous r\u00e9\u00e9quilibrer, et vous vole des secondes.<\/span><\/p><h3><b>Comment sauter \u201cmieux\u201d sans sauter \u201cplus fort\u201d<\/b><\/h3><p><span style=\"font-weight: 400;\">Le broad jump efficace n\u2019est pas une explosion verticale. C\u2019est une projection.<\/span><\/p><p><span style=\"font-weight: 400;\">Pensez : \u201cje me projette vers l\u2019avant\u201d, pas \u201cje saute\u201d.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Vous utilisez les hanches, vous engagez les bras, et vous gardez le tronc solide. \u00c7a donne un saut plus long, mais surtout plus facile \u00e0 r\u00e9p\u00e9ter.<\/span><\/p><p><span style=\"font-weight: 400;\">Quelques rep\u00e8res simples :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">regard vers l\u2019avant, pas vers le sol<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">bassin qui pousse, pas \u00e9paules qui montent<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">atterrissage genoux souples, pr\u00eat \u00e0 repartir<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><h3><b>La strat\u00e9gie qui marche le plus souvent<\/b><\/h3><p><span style=\"font-weight: 400;\">Pour la majorit\u00e9 des athl\u00e8tes HYROX, la meilleure technique ressemble \u00e0 \u00e7a :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">step-up ou remont\u00e9e contr\u00f4l\u00e9e<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">saut en longueur mod\u00e9r\u00e9, r\u00e9gulier<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">aucun pic d\u2019intensit\u00e9<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">z\u00e9ro geste \u201cinutile\u201d entre deux reps<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Ce n\u2019est pas sexy. C\u2019est efficace. Et en course, c\u2019est tout ce qui compte.<\/span><\/p><p><span style=\"font-weight: 400;\">Dans la suite, on va pr\u00e9ciser les objectifs techniques prioritaires, d\u00e9composer le mouvement phase par phase, puis trancher proprement le d\u00e9bat step-up vs jump-up selon votre profil.<\/span><\/p><h2><b>Erreurs fr\u00e9quentes et corrections imm\u00e9diates<\/b><\/h2><p><span style=\"font-weight: 400;\">Les burpees broad jump ne pardonnent pas.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Sous fatigue, votre technique se d\u00e9grade, votre ego s\u2019en m\u00eale, et vous commencez \u00e0 \u201cbricoler\u201d. R\u00e9sultat : vous perdez du temps\u2026 et parfois vous r\u00e9coltez un warning.<\/span><\/p><p><span style=\"font-weight: 400;\">Bonne nouvelle : la plupart des erreurs sont pr\u00e9visibles. Et donc corrigeables.<\/span><\/p><h3><b>Les erreurs techniques les plus courantes<\/b><\/h3><ol><li><b> Sauter trop haut au lieu de sauter loin<\/b><b><br \/><\/b><span style=\"font-weight: 400;\"> Vous cherchez de la puissance. Vous d\u00e9collez. C\u2019est spectaculaire\u2026 mais inefficace.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Correction : pensez projection horizontale. Vos hanches poussent vers l\u2019avant, pas vers le plafond.<\/span><\/li><li><b> Se redresser compl\u00e8tement entre chaque r\u00e9p\u00e9tition<\/b><b><br \/><\/b><span style=\"font-weight: 400;\"> Vous vous relevez comme apr\u00e8s un squat. Droite, poitrine haute.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> \u00c7a co\u00fbte cher en \u00e9nergie.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Correction : restez bas. Encha\u00eenez. Le mouvement doit \u201ccouler\u201d.<\/span><\/li><li><b> R\u00e9ception jambes tendues<\/b><b><br \/><\/b><span style=\"font-weight: 400;\"> \u00c7a claque au sol, \u00e7a freine l\u2019\u00e9lan, et vos quadriceps prennent cher.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Correction : genoux souples, bassin engag\u00e9, pr\u00eat \u00e0 relancer.<\/span><\/li><li><b> Avancer avec des petits pas involontaires<\/b><b><br \/><\/b><span style=\"font-weight: 400;\"> Sous pression, vous faites un micro pas vers l\u2019avant avant de descendre.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Le juge voit tout.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Correction : discipline. Chaque m\u00e8tre doit venir du saut, pas d\u2019un d\u00e9placement cach\u00e9.<\/span><\/li><\/ol><h3><b>Les erreurs strat\u00e9giques en course<\/b><\/h3><p><b>Partir trop vite.<\/b><b><br \/><\/b><span style=\"font-weight: 400;\"> Vous voulez gagner du temps. En r\u00e9alit\u00e9, vous explosez \u00e0 mi-parcours.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Correction : imposez un rythme que vous pourriez tenir 20 m\u00e8tres de plus.<\/span><\/p><p><b>Chercher \u00e0 battre votre record d\u2019entra\u00eenement.<\/b><b><br \/><\/b><span style=\"font-weight: 400;\"> Ce n\u2019est pas une s\u00e9ance Instagram. C\u2019est une course.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Correction : priorit\u00e9 \u00e0 la r\u00e9gularit\u00e9, pas \u00e0 l\u2019exploit isol\u00e9.<\/span><\/p><p><b>Ignorer la fatigue accumul\u00e9e.<\/b><b><br \/><\/b><span style=\"font-weight: 400;\"> Vous arrivez avec les jambes lourdes, mais vous attaquez comme si vous \u00e9tiez frais.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Correction : acceptez l\u2019\u00e9tat du moment. Ajustez. La gestion bat l\u2019ego.<\/span><\/p><h3><b>La vraie cl\u00e9<\/b><\/h3><p><span style=\"font-weight: 400;\">Si vous devez retenir une chose :<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> les burpees broad jump r\u00e9compensent la ma\u00eetrise, pas l\u2019agressivit\u00e9.<\/span><\/p><p><span style=\"font-weight: 400;\">Moins de gestes inutiles.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Moins de pics d\u2019intensit\u00e9.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Plus de contr\u00f4le.<\/span><\/p><p><span style=\"font-weight: 400;\">Et soudain, cette station qui faisait peur devient un terrain de jeu strat\u00e9gique.<\/span><\/p><h2><b>Strat\u00e9gie de pacing sur 80 m\u00e8tres<\/b><\/h2><p><span style=\"font-weight: 400;\">Sur 80 m\u00e8tres, le pi\u00e8ge est toujours le m\u00eame : vous partez trop fort parce que \u201cce n\u2019est que 80 m\u201d. Et vingt m\u00e8tres plus tard, vous d\u00e9couvrez une v\u00e9rit\u00e9 universelle : 80 m, c\u2019est long quand vous \u00eates au sol toutes les deux secondes.<\/span><\/p><p><span style=\"font-weight: 400;\">Le pacing, ici, c\u2019est votre assurance chrono. Vous ne cherchez pas le burpee le plus rapide. Vous cherchez le rythme le plus rentable que vous pouvez tenir du premier au dernier saut.<\/span><\/p><h3><b>Le bon objectif : un tempo stable, pas un d\u00e9part h\u00e9ro\u00efque<\/b><\/h3><p><span style=\"font-weight: 400;\">Sur les burpees broad jump, votre rythme doit rester :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>contr\u00f4l\u00e9<\/b><span style=\"font-weight: 400;\"> (vous respirez, vous gardez le mouvement propre)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>r\u00e9p\u00e9table<\/b><span style=\"font-weight: 400;\"> (vous pourriez continuer au-del\u00e0 de 80 m)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>lisible<\/b><span style=\"font-weight: 400;\"> (pas de variations sauvages)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Quand vous sentez que vous \u201csubissez\u201d chaque r\u00e9p\u00e9tition, c\u2019est que vous \u00eates parti trop vite.<\/span><\/p><h3><b>D\u00e9couper mentalement les 80 m\u00e8tres<\/b><\/h3><p><span style=\"font-weight: 400;\">Votre cerveau aime les rep\u00e8res. Donnez-lui des \u00e9tapes simples.<\/span><\/p><p><span style=\"font-weight: 400;\">Un d\u00e9coupage qui marche bien :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">0\u201320 m : vous trouvez votre cadence, vous restez propre<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20\u201360 m : vous tenez, vous ne n\u00e9gociez pas avec la technique<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">60\u201380 m : vous finissez sans vous effondrer<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Ce d\u00e9coupage vous \u00e9vite de voir la station comme un bloc \u00e9norme. Et \u00e7a change tout.<\/span><\/p><h3><b>Choisir votre \u201cstyle\u201d de pacing<\/b><\/h3><p><span style=\"font-weight: 400;\">Il existe plusieurs strat\u00e9gies efficaces. L\u2019important, c\u2019est d\u2019en choisir une avant la course.<\/span><\/p><p><b>Option 1 : r\u00e9gularit\u00e9 totale<\/b><b><br \/><\/b><span style=\"font-weight: 400;\"> Vous gardez le m\u00eame tempo du d\u00e9but \u00e0 la fin.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> C\u2019est la strat\u00e9gie la plus s\u00fbre pour \u00e9viter les erreurs et les warnings.<\/span><\/p><p><b>Option 2 : negative split<\/b><b><br \/><\/b><span style=\"font-weight: 400;\"> Vous partez l\u00e9g\u00e8rement en-dessous de votre rythme cible, puis vous acc\u00e9l\u00e9rez un peu sur la fin si vous restez lucide.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> \u00c7a marche tr\u00e8s bien si vous avez tendance \u00e0 vous emballer.<\/span><\/p><p><b>Option 3 : sections + micro-resets<\/b><b><br \/><\/b><span style=\"font-weight: 400;\"> Vous avancez par blocs (par exemple 4 x 20 m).<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> \u00c0 chaque ligne, vous faites un reset tr\u00e8s court : une respiration, un check technique, et vous repartez.<\/span><\/p><p><span style=\"font-weight: 400;\">Le point commun de ces trois options : vous restez ma\u00eetre du mouvement.<\/span><\/p><h3><b>Structurer ses pauses intelligemment<\/b><\/h3><p><span style=\"font-weight: 400;\">Oui, vous pouvez faire des pauses. Mais pas n\u2019importe comment.<\/span><\/p><p><span style=\"font-weight: 400;\">Une pause utile, c\u2019est :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">courte<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">choisie<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">au bon moment<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Exemple simple : au lieu de vous arr\u00eater parce que vous explosez, vous prenez une mini pause pr\u00e9vue \u00e0 mi-station pour reprendre votre souffle et repartir propre.<\/span><\/p><p><span style=\"font-weight: 400;\">Le but n\u2019est pas de \u201ctenir\u201d. Le but est de <\/span><b>tenir sans casser<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><h3><b>Le rep\u00e8re le plus fiable en course<\/b><\/h3><p><span style=\"font-weight: 400;\">Oubliez les calculs compliqu\u00e9s. Le rep\u00e8re le plus fiable, c\u2019est la sensation de contr\u00f4le.<\/span><\/p><p><span style=\"font-weight: 400;\">Posez-vous une question simple pendant la station :<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> \u201cEst-ce que je peux garder ce tempo encore 20 m\u00e8tres ?\u201d<\/span><\/p><p><span style=\"font-weight: 400;\">Si la r\u00e9ponse est non, vous ralentissez un peu. Tout de suite.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> C\u2019est frustrant, oui. Mais c\u2019est aussi comme \u00e7a qu\u2019on \u00e9vite la d\u00e9gringolade.<\/span><\/p><p><span style=\"font-weight: 400;\">Sur 80 m, le pacing n\u2019est pas glamour.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Mais c\u2019est lui qui transforme une station \u201ccauchemar\u201d en station \u201cma\u00eetris\u00e9e\u201d.<\/span><\/p><h2><b>Exigences physiques des burpees broad jump<\/b><\/h2><p><span style=\"font-weight: 400;\">Les burpees broad jump ne demandent pas \u201cjuste du cardio\u201d. Ils demandent un m\u00e9lange un peu cruel : \u00eatre capable de produire de la puissance\u2026 quand vous n\u2019avez plus envie de produire quoi que ce soit.<\/span><\/p><p><span style=\"font-weight: 400;\">Cette station met votre corps dans une situation tr\u00e8s HYROX : vous passez du sol \u00e0 une projection vers l\u2019avant, en boucle, sous fatigue. Et \u00e7a sollicite des qualit\u00e9s bien pr\u00e9cises.<\/span><\/p><h3><b>Les qualit\u00e9s physiques sollicit\u00e9es<\/b><\/h3><p><span style=\"font-weight: 400;\">Pour \u00eatre bon sur 80 m\u00e8tres, vous avez besoin de :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>endurance musculaire des jambes<\/b><span style=\"font-weight: 400;\"> : r\u00e9p\u00e9ter le m\u00eame effort sans perdre la r\u00e9ception<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>puissance horizontale<\/b><span style=\"font-weight: 400;\"> : avancer \u00e0 chaque saut sans partir \u201cvers le haut\u201d<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>gainage dynamique<\/b><span style=\"font-weight: 400;\"> : garder le tronc solide quand vous redescendez au sol et repartez<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>coordination<\/b><span style=\"font-weight: 400;\"> : encha\u00eener sans vous emm\u00ealer dans vos appuis<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>r\u00e9sistance cardio<\/b><span style=\"font-weight: 400;\"> : rester en contr\u00f4le malgr\u00e9 la mont\u00e9e du souffle<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">C\u2019est pour \u00e7a que certains coureurs rapides souffrent ici, et que certains profils \u201ctraining\u201d s\u2019en sortent tr\u00e8s bien. Ce n\u2019est pas une question de talent. C\u2019est une question de match entre l\u2019exercice et vos qualit\u00e9s.<\/span><\/p><h3><b>Les groupes musculaires dominants<\/b><\/h3><p><span style=\"font-weight: 400;\">Les burpees broad jump recrutent beaucoup de monde. Les principaux \u201cboss\u201d sont :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>quadriceps<\/b><span style=\"font-weight: 400;\"> : pour se relever et absorber la r\u00e9ception<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>fessiers<\/b><span style=\"font-weight: 400;\"> et <\/span><b>ischios<\/b><span style=\"font-weight: 400;\"> : pour projeter le bassin vers l\u2019avant<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>mollets<\/b><span style=\"font-weight: 400;\"> : pour stabiliser et relancer<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>sangle abdominale<\/b><span style=\"font-weight: 400;\"> : pour \u00e9viter de \u201cs\u2019effondrer\u201d au sol et garder un mouvement propre<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u00e9paules \/ pectoraux \/ triceps<\/b><span style=\"font-weight: 400;\"> : pour g\u00e9rer le contact au sol et la pouss\u00e9e<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Quand vous sentez que \u201ctout br\u00fble\u201d, ce n\u2019est pas dans votre t\u00eate. C\u2019est une station compl\u00e8te, et elle le prouve.<\/span><\/p><h3><b>Contraintes articulaires et pr\u00e9vention<\/b><\/h3><p><span style=\"font-weight: 400;\">Si vous n\u00e9gligez la technique, ce sont souvent les articulations qui paient.<\/span><\/p><p><span style=\"font-weight: 400;\">Les zones les plus expos\u00e9es :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>genoux<\/b><span style=\"font-weight: 400;\"> : surtout si vous atterrissez raide ou si vous cherchez des sauts trop longs<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>chevilles<\/b><span style=\"font-weight: 400;\"> : si vous manquez de stabilit\u00e9 en r\u00e9ception<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>bas du dos<\/b><span style=\"font-weight: 400;\"> : si votre tronc l\u00e2che et que vous \u201ccassez\u201d la posture<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u00e9paules<\/b><span style=\"font-weight: 400;\"> : si vous forcez le burpee sans contr\u00f4le<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">La pr\u00e9vention la plus efficace reste tr\u00e8s simple : vous cherchez une r\u00e9p\u00e9tition propre, m\u00eame quand vous fatiguez.<\/span><\/p><p><span style=\"font-weight: 400;\">Deux rep\u00e8res pratiques :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">r\u00e9ception souple, genoux flexibles, bassin engag\u00e9<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">tronc solide, pas de dos qui s\u2019affaisse au sol<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Les burpees broad jump demandent donc un corps \u201csolide et endurant\u201d, pas juste un corps \u201cfort\u201d. Et \u00e7a se construit. Dans la section suivante, on va voir comment s\u2019entra\u00eener de mani\u00e8re progressive, sans se cramer ni se blesser.<\/span><\/p><h2><b>Comment s\u2019entra\u00eener efficacement aux burpees broad jump<\/b><\/h2><p><span style=\"font-weight: 400;\">S\u2019entra\u00eener aux burpees broad jump, ce n\u2019est pas faire \u201cdes burpees jusqu\u2019\u00e0 vomir\u201d. C\u2019est tentant, oui. Mais ce n\u2019est pas malin.<\/span><\/p><p><span style=\"font-weight: 400;\">Pour progresser, vous devez travailler trois choses : la technique, la r\u00e9gularit\u00e9, et la capacit\u00e9 \u00e0 garder tout \u00e7a sous fatigue. Le tout sans vous ab\u00eemer. Parce que si vous vous flinguez les genoux ou le bas du dos, <\/span><a href=\"https:\/\/www.drip-hiit.com\/preparation-hyrox\/\"><span style=\"font-weight: 400;\">votre pr\u00e9paration HYROX<\/span><\/a><span style=\"font-weight: 400;\"> part en fum\u00e9e.<\/span><\/p><h3><b>Progressions techniques : construire une r\u00e9p\u00e9tition propre<\/b><\/h3><p><span style=\"font-weight: 400;\">Commencez simple. Puis ajoutez la complexit\u00e9.<\/span><\/p><p><span style=\"font-weight: 400;\">Une progression qui fonctionne :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">burpees stricts sur place (poitrine au sol, contr\u00f4le)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">burpees + petit saut en longueur (2\u20133 pas \u201cd\u2019amplitude\u201d)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">burpees broad jump sur 10\u201315 m (objectif : propret\u00e9, pas vitesse)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">burpees broad jump sur 20 m (objectif : rythme stable)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">simulation 40\u201360 m, puis 80 m (ponctuel, pas toutes les semaines)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Le principe est clair : vous n\u2019augmentez la distance que si votre technique reste nette.<\/span><\/p><h3><b>Drills sp\u00e9cifiques : les exercices qui donnent le plus de retour<\/b><\/h3><p><span style=\"font-weight: 400;\">Les drills servent \u00e0 corriger vite, sans ajouter trop de fatigue.<\/span><\/p><p><span style=\"font-weight: 400;\">Quelques formats efficaces :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>drill \u201cprojection\u201d<\/b><span style=\"font-weight: 400;\"> : 6 x 5 broad jumps propres (sans burpee), r\u00e9cup compl\u00e8te<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>drill \u201cfluidit\u00e9\u201d<\/b><span style=\"font-weight: 400;\"> : 5 x 10 m burpees broad jump \u00e0 tempo constant<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>drill \u201ccontr\u00f4le\u201d<\/b><span style=\"font-weight: 400;\"> : EMOM 8 min<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">4 burpees broad jump stricts<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">le reste du minute = respiration et reset<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><\/li><\/ul><p><span style=\"font-weight: 400;\">Ce que vous cherchez : une r\u00e9p\u00e9tition qui se r\u00e9p\u00e8te. Pas un exploit.<\/span><\/p><h3><b>S\u00e9ances types orient\u00e9es HYROX : mettre la fatigue au bon endroit<\/b><\/h3><p><span style=\"font-weight: 400;\">Pour \u00eatre pr\u00eat le jour J, vous devez aussi pratiquer sous fatigue. Mais avec une logique.<\/span><\/p><p><b>Exemple s\u00e9ance \u201ctechnique + rythme\u201d<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00e9chauffement mobilit\u00e9 hanches\/chevilles + activation tronc<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 x 15 m burpees broad jump (r\u00e9cup 90 s, strict)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 x 20 m \u00e0 rythme course (r\u00e9cup 2 min)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><b>Exemple s\u00e9ance \u201csp\u00e9cifique HYROX\u201d<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">800 m run (allure contr\u00f4l\u00e9e)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 m burpees broad jump<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">400 m run<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 m burpees broad jump<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">repos 2\u20133 min<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">r\u00e9p\u00e9ter 2 fois<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Vous apprenez \u00e0 encha\u00eener sans partir en vrille.<\/span><\/p><h3><b>Exercices compl\u00e9mentaires \u00e0 int\u00e9grer : le \u201csupport\u201d qui change tout<\/b><\/h3><p><span style=\"font-weight: 400;\">Vous progressez plus vite si vous renforcez les qualit\u00e9s qui transf\u00e8rent.<\/span><\/p><p><span style=\"font-weight: 400;\">\u00c0 privil\u00e9gier :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">broad jumps contr\u00f4l\u00e9s (r\u00e9ception souple, stabilit\u00e9)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fentes march\u00e9es ou step-ups (endurance des jambes)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.drip-hiit.com\/a-quoi-sert-le-gainage\/\"><span style=\"font-weight: 400;\">gainage dynamique<\/span><\/a><span style=\"font-weight: 400;\"> (anti-extension, anti-rotation)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">squats \/ hinges (force de hanches, projection)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">travail de chevilles (stabilit\u00e9, amorti)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><h3><b>La fr\u00e9quence id\u00e9ale (version r\u00e9aliste)<\/b><\/h3><p><span style=\"font-weight: 400;\">Pour la plupart des athl\u00e8tes, 1 \u00e0 2 s\u00e9ances cibl\u00e9es par semaine suffisent. Au-del\u00e0, vous risquez de fatiguer les articulations plus que de progresser.<\/span><\/p><p><span style=\"font-weight: 400;\">Le bon indicateur : vous terminez la s\u00e9ance en vous disant \u201cje pourrais refaire \u00e7a\u201d, pas \u201cplus jamais\u201d.<\/span><\/p><p><span style=\"font-weight: 400;\">Si vous voulez performer sur 80 m, entra\u00eenez-vous comme un strat\u00e8ge. Pas comme un kamikaze.<\/span><\/p><h2><b>S\u2019entra\u00eener en conditions HYROX : simulation et sp\u00e9cificit\u00e9<\/b><\/h2><p><span style=\"font-weight: 400;\">\u00c0 l\u2019entra\u00eenement, les burpees broad jump peuvent sembler \u201cg\u00e9rables\u201d. En course, c\u2019est une autre histoire. Pourquoi ? Parce que vous ne les faites pas frais. Vous les faites apr\u00e8s plusieurs stations, avec le souffle haut, les jambes lourdes, et le cerveau un peu brouill\u00e9.<\/span><\/p><p><span style=\"font-weight: 400;\">C\u2019est exactement pour \u00e7a que la sp\u00e9cificit\u00e9 compte. Vous devez apprendre \u00e0 ex\u00e9cuter propre\u2026 quand c\u2019est inconfortable.<\/span><\/p><h3><b>Int\u00e9grer les burpees broad jump dans un encha\u00eenement course + fatigue<\/b><\/h3><p><span style=\"font-weight: 400;\">Le but n\u2019est pas de vous d\u00e9truire. Le but est de reproduire le contexte HYROX : courir, puis faire la station, puis repartir.<\/span><\/p><p><span style=\"font-weight: 400;\">Deux formats efficaces :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>run + station<\/b><span style=\"font-weight: 400;\"> : un segment de course, puis 10 \u00e0 30 m de burpees broad jump<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>mini-simulation<\/b><span style=\"font-weight: 400;\"> : run + une station jambes, puis burpees broad jump<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Exemples simples (\u00e0 adapter) :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 rounds<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">600 m run (allure HYROX, contr\u00f4l\u00e9e)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">15 m burpees broad jump (strict)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">90 s r\u00e9cup<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 rounds<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">1 km run<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">effort jambes (type lunges, step-ups, <\/span><a href=\"https:\/\/www.drip-hiit.com\/sled-push-hyrox\/\"><span style=\"font-weight: 400;\">sled <\/span><\/a><span style=\"font-weight: 400;\">si vous en avez)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">20 m burpees broad jump<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">2\u20133 min r\u00e9cup<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><\/li><\/ul><p><span style=\"font-weight: 400;\">Le point cl\u00e9 : gardez une intensit\u00e9 qui vous oblige \u00e0 g\u00e9rer, sans transformer la s\u00e9ance en chaos.<\/span><\/p><h3><b>Standardiser ses r\u00e9p\u00e9titions selon les r\u00e8gles officielles<\/b><\/h3><p><span style=\"font-weight: 400;\">En simulation, vous ne cherchez pas \u201c\u00e0 passer\u201d. Vous cherchez \u00e0 passer <\/span><b>comme en course<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p><span style=\"font-weight: 400;\">Concr\u00e8tement, \u00e7a veut dire :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">poitrine au sol \u00e0 chaque rep<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pas de pas gratuits vers l\u2019avant<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">r\u00e9ception stable et contr\u00f4l\u00e9e<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">r\u00e9p\u00e9titions identiques, m\u00eame quand vous fatiguez<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Une astuce qui marche : choisissez un \u201crituel\u201d de r\u00e9p\u00e9tition.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Toujours le m\u00eame encha\u00eenement, la m\u00eame respiration, le m\u00eame tempo. Sous fatigue, ce rituel vous sauve.<\/span><\/p><p><span style=\"font-weight: 400;\">Vous pouvez aussi vous auto-coacher avec des rep\u00e8res tr\u00e8s simples :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cJe reste bas\u201d<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cJe saute loin, pas haut\u201d<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cJe garde le contr\u00f4le\u201d<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><h3><b>Le bon dosage de simulation<\/b><\/h3><p><span style=\"font-weight: 400;\">La simulation est utile, mais elle co\u00fbte cher. Si vous la faites trop souvent, vous accumulez de la fatigue et vous progressez moins.<\/span><\/p><p><span style=\"font-weight: 400;\">Une approche r\u00e9aliste :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 s\u00e9ance \u201csp\u00e9cifique HYROX\u201d par semaine en p\u00e9riode de build<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">puis 1 mini-simulation plus structur\u00e9e tous les 10 \u00e0 14 jours \u00e0 l\u2019approche de la course<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Le but n\u2019est pas de prouver que vous pouvez souffrir.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><span style=\"font-weight: 400;\"> Le but est de rendre votre ex\u00e9cution automatique, m\u00eame quand votre corps vous dit non.<\/span><\/p><p><span style=\"font-weight: 400;\">C\u2019est \u00e7a, la vraie sp\u00e9cificit\u00e9 HYROX : performer dans l\u2019inconfort, sans perdre la t\u00eate.<\/span><\/p><h2><b>FAQ sp\u00e9ciale burpees broad jump HYROX<\/b><\/h2><p><span style=\"font-weight: 400;\">Vous avez les bases. Maintenant, place aux questions que tout le monde se pose\u2026 souvent la veille de la course, quand le cerveau d\u00e9cide de paniquer. Normal.<\/span><\/p><h3><b>Combien de r\u00e9p\u00e9titions pour 80 m ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Il n\u2019y a pas un chiffre magique, parce que HYROX valide une <\/span><b>distance<\/b><span style=\"font-weight: 400;\">, pas un nombre de reps.<\/span><\/p><p><span style=\"font-weight: 400;\">En pratique, votre nombre de burpees broad jump d\u00e9pend de :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">votre longueur de saut (courte et stable vs longue et co\u00fbteuse)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">votre fatigue au moment o\u00f9 vous arrivez sur la station<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">votre technique de relance apr\u00e8s r\u00e9ception<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Retenez surtout ceci : un saut un peu plus court mais constant bat souvent un saut \u00e9norme suivi d\u2019un arr\u00eat. Le chrono aime la r\u00e9gularit\u00e9.<\/span><\/p><h3><b>Comment choisir entre step-up et jump-up ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Posez-vous une question simple : est-ce que vous pouvez garder votre technique propre pendant 80 m ?<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step-up<\/b><span style=\"font-weight: 400;\"> : plus \u00e9conomique, plus stable, souvent le meilleur choix pour rester lucide<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jump-up<\/b><span style=\"font-weight: 400;\"> : plus rapide sur le papier, mais plus exigeant, surtout sous fatigue<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Si vous d\u00e9butez ou si vous avez tendance \u00e0 vous emballer, le step-up vous donnera un meilleur r\u00e9sultat en course. Si vous \u00eates tr\u00e8s entra\u00een\u00e9 et que vous tenez votre intensit\u00e9 sans vous cramer, vous pouvez int\u00e9grer du jump-up par moments.<\/span><\/p><p><span style=\"font-weight: 400;\">Astuce : beaucoup d\u2019athl\u00e8tes utilisent un mix. Step-up pour tenir, jump-up sur la fin si tout va bien.<\/span><\/p><h3><b>Comment \u00e9viter l\u2019explosion cardio ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Le cardio explose surtout quand vous combinez trois erreurs : d\u00e9part trop fort, sauts trop hauts, respiration en apn\u00e9e.<\/span><\/p><p><span style=\"font-weight: 400;\">Trois leviers simples :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">partez \u00e0 un rythme que vous pourriez tenir 20 m de plus<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sautez vers l\u2019avant, pas vers le haut<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">imposez un sch\u00e9ma de respiration (m\u00eame imparfait) plut\u00f4t que de subir<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Et si vous sentez la mont\u00e9e panique : mini pause courte, puis vous repartez propre. Mieux vaut perdre une seconde que tout perdre.<\/span><\/p><h3><b>Comment limiter les risques de blessure ?<\/b><\/h3><p><span style=\"font-weight: 400;\">La plupart des douleurs viennent d\u2019un manque de contr\u00f4le en r\u00e9ception, ou d\u2019un volume trop \u00e9lev\u00e9 \u00e0 l\u2019entra\u00eenement.<\/span><\/p><p><span style=\"font-weight: 400;\">Pour prot\u00e9ger vos articulations :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">r\u00e9ception souple, genoux flexibles<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">tronc solide, pas de dos qui s\u2019effondre<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">progression graduelle des distances (10 m, 20 m, puis plus)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">une \u00e0 deux s\u00e9ances cibl\u00e9es par semaine suffisent pour progresser<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Si une douleur articulaire persiste, ne \u201cforcez\u201d pas en mode h\u00e9ros. Ajustez la technique, baissez le volume, et privil\u00e9giez une remont\u00e9e step-up le temps de stabiliser.<\/span><\/p><h2><span style=\"font-weight: 400;\">Conclusion<\/span><\/h2><p><span style=\"font-weight: 400;\">Les <\/span><b>burpees broad jump<\/b><span style=\"font-weight: 400;\"> sont une station cl\u00e9 en HYROX. Vous devez couvrir 80 m\u00e8tres avec une technique stricte, un rythme ma\u00eetris\u00e9 et z\u00e9ro p\u00e9nalit\u00e9. Si vous contr\u00f4lez votre projection, votre respiration et votre pacing, vous transformez cette \u00e9preuve en avantage strat\u00e9gique.<\/span><\/p><p><span style=\"font-weight: 400;\">La performance repose sur trois piliers : respect des standards, r\u00e9gularit\u00e9 du mouvement et gestion de la fatigue. Un saut rentable vaut mieux qu\u2019un saut spectaculaire. Une ex\u00e9cution propre sous pression fait la diff\u00e9rence le jour J.<\/span><\/p><p><span style=\"font-weight: 400;\">Vous voulez aller plus loin ? Explorez nos guides sur le pacing HYROX, la pr\u00e9paration sp\u00e9cifique course + stations et l\u2019optimisation du cardio en comp\u00e9tition. Votre progression commence par la ma\u00eetrise des bases.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-9fd5a53 elementor-hidden-mobile\" data-id=\"9fd5a53\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a2c09bb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a2c09bb\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4b64c5c\" data-id=\"4b64c5c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8e98a5e elementor-align-center elementor-widget elementor-widget-button\" data-id=\"8e98a5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.drip-hiit.com\/premiere-fois\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JE D\u00c9COUVRE DRIP<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-24e79b86 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"24e79b86\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-625b337e\" data-id=\"625b337e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4705f93d elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"4705f93d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Partager<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18cfeb8a elementor-share-buttons--view-icon elementor-share-buttons--skin-flat elementor-share-buttons--color-custom elementor-widget__width-auto elementor-share-buttons--shape-square elementor-grid-0 elementor-widget elementor-widget-share-buttons\" data-id=\"18cfeb8a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Partager sur facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-facebook\" 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class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-595df5e7 elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"595df5e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Tagged<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1fcdd0bc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1fcdd0bc\" data-element_type=\"section\" data-e-type=\"section\" id=\"related-posts\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2a23cf50\" data-id=\"2a23cf50\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69f78f3b elementor-widget elementor-widget-heading\" data-id=\"69f78f3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">\u00e0 lire aussi<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-34d79636 elementor-section-full_width related-posts elementor-section-height-default elementor-section-height-default\" data-id=\"34d79636\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-599c364c\" data-id=\"599c364c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6fad90d4 elementor-grid-2 elementor-posts--thumbnail-top elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-widget elementor-widget-posts\" data-id=\"6fad90d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;custom_columns&quot;:&quot;2&quot;,&quot;custom_columns_tablet&quot;:&quot;2&quot;,&quot;custom_columns_mobile&quot;:&quot;1&quot;,&quot;custom_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;custom_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;custom_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.custom\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t      <div class=\"ecs-posts elementor-posts-container elementor-posts   elementor-grid elementor-posts--skin-custom\" data-settings=\"{&quot;current_page&quot;:1,&quot;max_num_pages&quot;:&quot;5&quot;,&quot;load_method&quot;:&quot;&quot;,&quot;widget_id&quot;:&quot;6fad90d4&quot;,&quot;post_id&quot;:17960,&quot;theme_id&quot;:17960,&quot;change_url&quot;:false,&quot;reinit_js&quot;:false}\">\n      \t\t<article id=\"post-18411\" class=\"elementor-post elementor-grid-item ecs-post-loop post-18411 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"286\" class=\"elementor elementor-286 post-18411 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f787e8f elementor-section-height-min-height elementor-section-items-stretch loop-posts elementor-section-boxed elementor-section-height-default\" data-id=\"f787e8f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-24f4e260\" data-id=\"24f4e260\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-536c9132 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"536c9132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.drip-hiit.com\/en\/wod-hyrox\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"457\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/BANNER-HYROX-HOME-DRIP-1024x585.jpeg\" class=\"attachment-large size-large wp-image-17823\" alt=\"\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/BANNER-HYROX-HOME-DRIP-1024x585.jpeg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/BANNER-HYROX-HOME-DRIP-300x171.jpeg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/BANNER-HYROX-HOME-DRIP-768x439.jpeg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/BANNER-HYROX-HOME-DRIP-1536x878.jpeg 1536w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/BANNER-HYROX-HOME-DRIP-2048x1170.jpeg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-53fd1a7a elementor-section-height-min-height elementor-section-content-space-between loop-posts-btm elementor-section-boxed elementor-section-height-default\" data-id=\"53fd1a7a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-5e5b97a3\" data-id=\"5e5b97a3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d57e52 elementor-widget elementor-widget-heading\" data-id=\"d57e52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.drip-hiit.com\/en\/wod-hyrox\/\">WOD HYROX : les s\u00e9ances pour bien pr\u00e9parer votre comp\u00e9tition<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e69b410 elementor-widget elementor-widget-text-editor\" data-id=\"3e69b410\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tVous pr\u00e9parez une course HYROX et voulez ma\u00eetriser le sled pull ? Vous cherchez une m\u00e9thode claire ? 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Vous cherchez une m\u00e9thode claire ? Cet article est con\u00e7u pour vous.<\/p>","protected":false},"author":14,"featured_media":17962,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[13],"tags":[],"class_list":["post-17960","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils-pour-debuter"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Burpees Broad Jump : guide pour performer sur la station mythique<\/title>\n<meta name=\"description\" content=\"Vous pr\u00e9parez une course HYROX et voulez ma\u00eetriser les burpees ? 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