Lam Matthew Hyrox Result

Overall Performance:

Matthew, you crushed it out there in Stockholm, finishing with a time of 01:37:58! That puts you in the top 79% overall and 81% in your age group. While those numbers are solid, there’s always room for growth. Your total running time of 00:47:57 is actually faster than average, which suggests you’ve got a runner’s speed. However, it looks like your pacing could use some tuning. The first running segment was a bit slower than average, and it seems you might have started off a tad too fast or just didn’t find your groove right away. On the other hand, your strength segments like the sled push and burpee broad jump were impressive, showcasing your hybrid potential. Let’s turn those strengths into your new superpowers!

Segments to Improve:

• Wall Balls (00:08:17, 78 Percentile Rank): This was one of your slower segments. Wall balls are all about technique and endurance. Focus on maintaining good form—chest up, core tight, and a smooth squat-to-throw motion. Aim for high reps in your training, starting with lighter weights to build endurance and gradually increasing. Try incorporating a workout like this:
  • 5 rounds of 15 wall balls with a 1-minute rest between rounds.
  • Follow it with a set of 10 squat jumps to build explosiveness.
• Roxzone (00:11:39, 94 Percentile Rank): Ouch! Slower transitions mean more time spent resting than needed. Focus on your transition times. Implement a drill where you practice moving from one station to another as quickly as possible, treating it like a mini-race. This can be integrated into your weekly training:
  • Set up a circuit with 5 hyrox stations. Time yourself transitioning between them, aiming to beat your previous time each week.
  • Incorporate high-intensity interval training (HIIT) to enhance your overall fitness. Aim for quick bursts of activity followed by short rest periods.

Race Strategies:

• Pacing Strategy: Start your race with a controlled pace, especially in the first running segment. Keep your heart rate in a manageable zone for the first 1-2 kilometers. Save your energy for the latter parts of the race, where you can push harder and capitalize on your running strength.
• Fluid Transitions: As you finish each exercise, visualize your next move. Reduce any downtime by preparing mentally and physically for the next station. That way, you won’t feel like you’ve just stepped off a roller coaster when you hit the next workout!
• Mind Games: Stay mentally engaged. Use positive self-talk. When the wall balls start feeling heavy, remind yourself, “Each rep is a step toward greatness!” Channel your inner Goggins—embrace the suck and push through! Remember, “It’s not about what you want to be; it’s about who you want to become.”

Conclusion:

Matthew, you’ve got the potential to elevate your game significantly! By focusing on segments like wall balls and improving your transition time, you’ll not only shave off precious seconds but also build your overall stamina and strength. Remember, every competitor you face is just as tired as you are, but it’s your mindset that will set you apart. Keep grinding, keep pushing, and keep showing up. In the words of Jocko Willink, “Discipline equals freedom.” So embrace the grind, and let’s get ready for the next race! Now go crush those workouts like they owe you money! 💥🏆

Remember, I’m here to help you unlock your full potential. Let’s get after it, Matthew! - The Rox-Coach