Abramov Alexander Hyrox Result

Overall Performance:

Hey Alexander! First off, let’s give you a round of applause for completing the 2024 Frankfurt Hyrox with an overall time of 01:27:34. You landed in the top 57% overall and 58% in your age group, which is no small feat considering there were 1,477 athletes on that course! Your total running time of 00:42:08 is notably faster than average, indicating a solid running profile. However, your pacing in the first running segment (6:14) was a bit on the slower side—perhaps you were saving some energy, but it looks like you could have pushed a little harder right out of the gate. Overall, you have a strong running foundation, but we need to bridge the gap in your strength segments to transform you from a solid runner into a well-rounded Hyrox machine. Remember, “You must be willing to do the things today others won’t do in order to have the things tomorrow others won’t have.” 💪

Segments to Improve:

Now, let’s dive into the segments that could use some love:

• Burpees Broad Jump (00:06:05) - 36 seconds slower than average.
• Wall Balls (00:07:06) - 25 seconds slower than average.
• Ski Erg (00:04:53) - 24 seconds slower than average.
• Sled Pull (00:05:12) - 10 seconds slower than average.
• Sled Push (00:03:11) - 14 seconds slower than average.

Each of these segments is where we can crank up the intensity and efficiency. Here’s how:

• Burpees Broad Jump:
  • Drills: Incorporate high-rep burpees in your routine, focusing on explosiveness and form. Try doing 8-12 reps in a circuit with minimal rest.
  • Form Correction: Ensure you’re landing softly after jumps to maintain momentum. Practice jumping further each week while minimizing fatigue.
• Wall Balls:
  • Drills: Add wall balls to your leg day routine. Aim for 3 sets of 15-20 reps, focusing on a smooth, rhythmic motion.
  • Technique: Maintain a strong squat and use your legs to drive the ball up, not just your arms.
• Ski Erg:
  • Drills: Incorporate intervals on the Ski Erg—30 seconds hard, 30 seconds easy for 10 rounds.
  • Form Correction: Focus on engaging your core and using your legs to initiate the pull. It’s not just arms; it’s a full-body movement!
• Sled Pull:
  • Drills: Practice sled pulls with varying weights and distances. Try to maintain a steady pace and focus on your grip and footwork.
  • Form Correction: Keep your back straight and core engaged. Engage your legs to push through instead of yanking with your arms.
• Sled Push:
  • Drills: Include short, intense sled pushes in your training—about 20-30 meters at maximum effort. It’s a full-body workout!
  • Technique: Stay low and drive through your legs. Keep your hands engaged with the sled and your core tight.

Race Strategies:

During your next race, consider these strategies:

• Pacing: Aim for a more consistent pace from the beginning. Starting slightly faster can help you recover time lost in later segments.
• Roxzone Efficiency: Work on your transitions between exercises. Keep your water and gear organized to minimize downtime. A good transition is like a good joke—quick and effective!
• Mindset: When fatigue sets in, remember that discomfort is temporary but quitting lasts forever. “You’re only as good as your last race.” Push through the mental barriers!

Conclusion:

Alexander, you’ve got the potential to rise through the ranks. Keep building on your running prowess while honing your strength skills. Remember, every time you show up to train, you’re one step closer to your goals. “The only easy day was yesterday.” 💥

Let’s turn those weaknesses into strengths! Get ready to crush your next Hyrox event—after all, it’s not just about running; it’s about running with power. I’m here to help you on this journey. You’ve got this! 🏆

- The Rox-Coach