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Box Jump with Step Down for Hyrox

Hyrox-specific box jump that develops explosive power while the step-down reduces eccentric stress.

Full BodyIntermediatePlyometricJump

At a glance

Muscles workedPrimary: quads & glutes. Secondary: calves, core, hamstrings
Muscle groupFull Body
DifficultyIntermediate
TypePlyometric · Jump
Sets & reps3 sets × 8-12 reps
Estimated calories burned~34 kcal

How to do it

  1. Stand facing a box at an appropriate height.
  2. Load the hips and arms, then explode upward onto the box.
  3. Land softly with both feet fully on the box.
  4. Step down one foot at a time under control.
  5. Reset and repeat for desired reps.

Equipment

Coaching tips

Benefits

Hyrox-specific box jump that develops explosive power while the step-down reduces eccentric stress.

Common mistakes

Avoid landing stiff-legged or jumping down from the box.

Make it harder

Increase box height or add continuous rebounds (if appropriate).

Make it easier

Use a lower box or step-up instead of jumping.

Breathing

Exhale explosively on the jump.

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.