Woodhouse Scott Hyrox Result

Overall Performance:

Scott, you crushed it at the 2024 Melbourne Hyrox, finishing with a time of 01:22:56! 🏆 Overall, you ranked 635 out of 2450 participants, landing you in the top 25%—that’s impressive! In your age group, you placed 17th, which is in the top 14% of 118 athletes. This shows that you have a solid foundation; however, there are areas where we can sharpen your skills even further.

Your total running time of 00:37:55 was actually 3:32 faster than average, which indicates you have a strong runner's profile. You kicked off strongly in the first segment, running 00:03:19—1:10 faster than average—so you clearly have some wheels! But let’s focus on pacing; your running segments were great, but we saw some slowdowns in your transitions and strength segments. The sled push and pull really slowed you down, and the roxzone (your transition time) was 2:29 slower than average, indicating that we need to work on your overall fitness and transition efficiency.

To sum it up, you have a solid running base, but we need to bolster your strength capabilities to make you a well-rounded athlete. Remember, “You can’t hurt me,” as Goggins would say, so let’s get to work!

Segments to Improve:

• Sled Push (00:03:31): This segment was 40 seconds slower than average. To improve your sled push, focus on lower body strength and power. Incorporate exercises like:
• Barbell back squats (3 sets of 8-10 reps)
• Weighted sled drags (focus on explosive starts)
• Leg press (3 sets of 10-12 reps)

Form correction: Ensure you maintain a low center of gravity and push through your heels. This will help you exert more force directly into the sled.

• Sled Pull (00:05:45): This segment was another area of concern, being 1:00 slower. To enhance your sled pull, consider the following drills:
• Resistance band pulls (3 sets of 10-12 reps)
• Farmer's walks (focus on grip strength and core stability)
• Deadlifts (3 sets of 6-8 reps)

Form correction: Keep your back straight and engage your core to maintain stability throughout the pull.

• Burpees Broad Jump (00:05:40): You were 37 seconds slower than average here. To improve this segment, focus on explosive movements:
• Box jumps (3 sets of 8-10 reps)
• Burpee variations with a focus on speed (3 sets of 10-15 reps)
• Plyometric push-ups (3 sets of 5-8 reps)

Form correction: Ensure a fluid motion throughout the burpee to maintain speed. Work on jumping as far as you can on the broad jump to maximize distance.

• Farmers Carry (00:02:34): You were 27 seconds slower than average. To enhance this segment, focus on grip strength and core stability:
• Farmers carries (3 sets of 30-60 seconds)
• Single-arm dumbbell rows (3 sets of 8-10 reps)
• Plank holds (3 sets of 30-60 seconds)

Form correction: Keep your shoulders back and your core tight to improve stability during the carry.

Race Strategies:

• Pacing: Start strong, but don’t blow your load early. Your first running segment was fantastic, but keep a consistent pace throughout to avoid burnout.
• Transitions: Work on transitioning quickly between exercises. A good way to practice is to simulate race conditions in training, minimizing your roxzone time.
• Strength Endurance: Incorporate circuit training that combines running with strength exercises to mimic race conditions. This will help with endurance for both running and strength segments.

Conclusion:

Scott, you’ve shown that you have the heart of a lion out there, and your running prowess is something to be proud of. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep that mindset strong! 💪

Let’s put in the work to make those strength segments your new best friends, and soon you’ll be outpacing the competition in all aspects of Hyrox. With the right focus and dedication, you’ll turn those segments into strengths and elevate your performance to new heights.

Now, go crush those workouts, and remember: “Pain is just weakness leaving the body.” You've got this! 💥

Your Rox-Coach is here to support you all the way! 🏆