Nyman Joakim Hyrox Result

Overall Performance:

Joakim, first off, let’s acknowledge your effort—finishing in the top 57% overall and top 61% in your age group is no small feat! Your overall time of 01:26:48 is commendable, especially with a total running time of 00:41:23, which is 01:54 faster than average. That shows you’ve got the legs to carry you through the race. However, looking at your pacing, it seems like you started a bit too fast in the first run, which might have led to some fatigue in those later stages. Your best running lap of 00:04:52 indicates you have speed but managing it better across the race is key. In short, you’re more of a runner than a strength athlete, but we’ve got some work to do on those strength segments to optimize your performance. 💪

Segments to Improve:

Now, let’s dive into those segments that need some serious TLC:

• Sandbag Lunges (00:07:11): Ouch! That’s a tough one. It looks like this segment really dragged down your overall performance. Focus on form over speed to build that strength and endurance. Here’s a plan:
  • Drills: Start with bodyweight lunges to perfect your form. Then, progress to weighted lunges with a light sandbag, focusing on depth and stability.
  • Strength Training: Incorporate Bulgarian split squats and single-leg deadlifts into your routine to build unilateral leg strength, which will help your lunges.
• Burpees Broad Jump (00:07:09): This segment took way too long. Let’s turn that frown upside down! Burpees can be a love-hate relationship, but they’re essential.
  • Drills: Break it down into parts: practice the burpee without the jump at first to get the rhythm down, then add the jump back in.
  • Strength Training: Include box jumps and kettlebell swings in your training for explosive power, which will help you fly through this segment.
• Wall Balls (00:06:47): This segment could use some love too. You want to make sure you hit that sweet spot where your legs and arms work together.
  • Drills: Focus on the squat part first—practice air squats to build strength, then incorporate the wall ball motion gradually.
  • Strength Training: Add goblet squats and thrusters to your routine to build the coordination and strength needed for this movement.

Race Strategies:

Now that you know where to focus, let’s talk strategy for your next race:

• Pacing: Start with a slightly slower pace in the first run. You’ve got the speed, but managing it will help you maintain energy for the later segments.
• Transitions: Your Roxzone time of 00:07:39 could use some tightening up. Practice transitioning between exercises to minimize downtime. Try setting a timer and see how quickly you can shift from one movement to the next.
• Mindset: Embrace the suck! In the words of David Goggins, “You’re not going to be happy until you push yourself to your absolute limit.” Keep that in mind when you’re grinding through those tough segments.

Conclusion:

Joakim, you’ve got a solid foundation to build on, and with some focused tweaks, you can really optimize your performance. Remember, every second counts, and those segments that slowed you down are just opportunities in disguise. Keep pushing, stay disciplined, and don’t forget to enjoy the journey. As Jocko Willink says, “Discipline equals freedom.” So let’s get after it and turn those weaknesses into strengths! 🏆💥

Stay strong, stay motivated, and let's crush the next one! You’ve got this! The Rox-Coach is here to guide you every step of the way.