[EZA]

You need fairly high resistance for these to be the most effective so trying to use weighted skill movements, like punching with weighted bands or gloves for instance, isn't the right approach. If you were to use enough resistance to make them effective, you'd end up having to use terrible technique and this can have negative ramifications for your skill. When using the HRI method you want to use the same general muscle groups as MMA, but don't try to just add weight to a skill.

You can use barbell exercises like jump squats or bodyweight exercises like explosive push-ups, etc. if you make sure to get the resistance right. I wouldn't use weighted burpees because if you used enough resistance it would be too hard on your joints. Sprints uphill on a bike were a better choice.