Burpees
Tips & Tricks
- Use the full 50 cm hand-placement allowance: you can place your hands up to 50 cm in front of your feet when dropping into the burpee — maximising this gives you a longer, more powerful takeoff position.
- Tryka allows 50 cm; Hyrox only allows 30 cm. If you train for Hyrox events, consciously practise pushing that extra 20 cm in Tryka races.
| Hand placement | Jump distance | Reps to cover 80 m |
|---|---|---|
| Hyrox-style (30 cm) | ~1.5 m | 54 reps |
| Full allowance (50 cm) | ~1.7 m | 48 reps |
| Saving | 6 fewer reps |
Movement Standards
Per the latest Tryka rulebook. Always check the official rulebook before race day for any updates.
Individual
- Hands must be behind the start line and chest must touch the floor for each burpee.
- When jumping or stepping out of any burpee, the feet cannot go beyond the athlete's fingertips.
- Feet must be parallel at takeoff.
- The athlete makes a forward jump; the landing must be controlled with both feet parallel.
- A 50cm distance is allowed between hands and feet when dropping into the burpee.
- The length of each jump is at the athlete's discretion.
- An athlete must not shuffle forward or take extra steps; penalties apply for non-compliance.
- Athletes must complete 80m and jump from a burpee over the finish line.
- Athletes not adhering to standards will receive one warning; a 1-minute time penalty is then issued for continued non-compliance.
Doubles
- Both athletes must be present before the exercise can commence.
- Athletes may change over as many times as desired (IGYG).
- The non-working athlete must stay behind the working partner at all times; penalties apply for non-compliance.
- Athletes not adhering to standards will receive one warning; a 2-minute penalty is issued for continued non-compliance.