Stonestreet Dean Hyrox Result

Overall Performance:

Dean, you put in a commendable performance at the 2024 Madrid Hyrox competition, finishing with an overall time of 01:33:14, placing you in the top 65% of a competitive field of 1065 athletes. Your total running time of 00:42:23 is impressive, being 03:38 faster than the average, showcasing that you have a solid runner profile. Your best running lap of 00:04:30 reveals a burst of speed that can be a game-changer. However, your pacing in the first running segment was a bit too conservative—00:05:33, which is 00:41 slower than the average. It appears you may have started too slow, which could be something to work on for future races.

While you excel in running, your strength segments, particularly the Sled Push and Sandbag Lunges, are areas that need significant improvement. The Hyrox competition tests both endurance and strength, and you’ll want to strike a better balance. Remember, “You can’t hurt me,” as Goggins often says, and it’s time to toughen up those weaknesses into strengths!

Segments to Improve:

• Sandbag Lunges (00:06:47): This segment was your slowest. To improve, focus on your mechanics. Work on your lunging depth and posture. Include weighted lunges in your training (3 sets of 10-12 reps), and practice with a weighted vest to mimic race conditions.
• Burpees Broad Jump (00:06:55): You're losing precious seconds here. Try breaking the movement down: practice burpees and broad jumps separately before combining them. Incorporate plyometric drills (3 sets of 8-10 reps) to build explosive power. For instance, perform a burpee and then jump as far as you can, focusing on landing softly.
• Sled Push (00:03:50): This is an area where you can gain valuable time. Improve your leg drive and core stability. Include heavy sled pushes in your routine (4 sets of 20-30 meters). Focus on pushing with your legs rather than your back. Try to keep your hips low for optimal power transfer.
• Wall Balls (00:07:39): Your wall balls are lagging behind the average. Work on your squat depth and the rhythm of the throw. Incorporate wall ball drills (3 sets of 15-20 reps) focusing on explosive upward movement and a smooth catch. Aim for consistency in your motion, as it will save energy.

Race Strategies:

• Pacing Strategy: Start your first running segment slightly faster than you did this time. A good rule of thumb is to aim for a pace that you can maintain throughout the race instead of conserving too much energy early on.
• Transition Efficiency: The Roxzone time of 00:09:59 indicates room for improvement. Practice transitions between exercises during your training sessions. Time yourself to see where you can shave off seconds. Something like, “Don’t just stand there—move!” should be your mantra.
• Mindset: Mental toughness is crucial. When fatigue sets in, remember this: “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing through the tough spots, and visualize success.

Conclusion:

Dean, you have a great foundation to build upon. Your running prowess is a significant asset, but to truly excel in Hyrox, it's essential to elevate your strength game. Embrace the grind; remember that every rep counts. Each workout is a step closer to becoming the athlete you aspire to be. “You’re not finished when you’re tired; you’re finished when you’re done.” Keep that fire burning, and let’s turn those weaknesses into strengths! 💪 Keep striving, and let’s make the next race even more epic!

As The Rox-Coach, I'm here to help you channel that inner beast and unleash your full potential. Let's hit the training hard and come back stronger! 💥