Doman Russ Hyrox Result

Overall Performance:

Russ, you put in a strong performance at the 2024 London Hyrox event, finishing in the top 88% overall and in the top 90% of your age group! That’s no small feat—keep that fire burning! With a total time of 01:46:40 and a total running time of 00:43:51 that was 08:01 faster than average, it’s clear you’ve got those legs moving. You’ve got a runner profile, but there’s room to fine-tune your strength elements to really solidify your Hyrox game.

Looking at your pacing, it seems like you kicked off a bit slower than you might have liked, but picked up the pace nicely in the middle segments. You’ve got the endurance, but we need to focus on that strength to really elevate your performance. Think of it this way: you’re like a sports car that needs a little more horsepower to go faster on those rough terrains!

Segments to Improve:

Now, let’s dive into the areas where you can squeeze out those extra seconds:

• Burpees Broad Jump (00:10:44, 99th Percentile): This segment was a significant speed bump. To improve, focus on explosive power. Incorporate plyometric drills like box jumps and jump squats into your routine. Practice transitioning quickly between burpees and jumps to build efficiency. Aim for 3 sets of 10 reps of each, twice a week.
• Wall Balls (00:11:16, 95th Percentile): This is another area that bogged you down. Work on your squat depth and ball throw technique. Use a lighter medicine ball to practice speed and form. Try 3 sets of 15 reps focusing on explosive upward movement. Pair this with core stability exercises like planks and Russian twists to maintain control through your core!
• Sandbag Lunges (00:08:49, 96th Percentile): Strengthen your leg and core muscles with weighted lunges and step-ups. Progress to 4 sets of 10 reps on each leg with a weight that challenges you but doesn’t compromise your form. Incorporate forward lunges, reverse lunges, and walking lunges for a full spectrum of strength training.
• Farmers Carry (00:03:09, 92nd Percentile): To boost this segment, focus on grip strength and stability. Incorporate farmers carry walks with heavy weights for 30-60 seconds over a distance. Aim for 3 rounds, as this will not only improve your grip but also boost your core stability.
• Sled Pull (00:06:36, 86th Percentile): Work on your pulling mechanics. Practice with a sled or resistance bands, ensuring you engage your core and legs properly. Aim for 4 rounds of 20-30 meters, focusing on power through your legs and maintaining a steady pace.

Race Strategies:

For your next race, consider the following strategies:

• Pacing: Start with a controlled pace, especially in the first run. You can afford to ease into the race and save energy for later segments. Aim to maintain a steady heart rate, particularly during the strength sections.
• Transitions: Focus on minimizing roxzone time. Practice quick changes between exercises in training as if you were in the race. Consider timing yourself during practice runs to simulate race conditions.
• Mindset: Embrace the discomfort. Remember, as Goggins says, "The only way to get better is to push through the pain." Keep a positive mantra ready for those tough moments to keep you going!

Conclusion:

Russ, you’ve shown incredible potential with your running ability. To take your Hyrox game to the next level, focus on turning those strength segments into strengths rather than weaknesses. Training doesn’t have to be boring—think of it as leveling up your character in a video game! Keep that competitive spirit alive, and remember, “You are your only limit.” 💪💥

Stay hungry, keep grinding, and let’s turn those weaknesses into strengths for your next race! I’m here for you, and together we can unlock your full potential. Let’s get to work, champ! The Rox-Coach believes in you! 🏆