Seljemo Jonas Hyrox Result

Overall Performance:

Jonas, you tackled the 2024 Stockholm Hyrox with grit and determination! Finishing with an overall time of 01:28:06 puts you in the top 60% among 1095 athletes, which is commendable. Your running game is strong—total running time of 00:36:31 demonstrates that you’re faster than average by over 7 minutes! This indicates you have a solid runner profile, which is a great asset in Hyrox. However, some of your splits suggest that you might have started a bit too fast in the early laps, particularly the Running 1, where you were 27 seconds faster than average. Be mindful of pacing; it’s not a sprint, it’s a marathon—unless we’re talking about burpees, then it's a sprint for your sanity! 💥

Segments to Improve:

• Wall Balls (00:09:12) - This was a significant time loss. Focus on your squat form and explosive power. Try the following:
• Drill: Wall Ball Shots - Aim for consistent reps, focusing on deep squats and powerful throws. Start with 3 sets of 10, gradually increasing weight as you improve.
• Form Correction: Ensure your feet are shoulder-width apart, and keep your core tight to stabilize during the throw.
• Burpees Broad Jump (00:07:21) - This is a tough combo that can drain you quickly. Improve your efficiency with these strategies:
• Drill: Burpee Technique Work - Break them down! Practice burpees in sets of 5, focusing on landing softly and using your arms to propel forward during the jump. Aim for 4 sets of 5.
• Tip: Consider a more explosive push-up off the ground to get back on your feet faster.
• Sandbag Lunges (00:06:45) - This segment can be grueling, especially after all that running. Here's how to get stronger:
• Drill: Weighted Lunges - Practice walking lunges with a sandbag or kettlebell. Start with 3 sets of 10 per leg, focusing on maintaining a strong core and proper knee alignment.
• Tip: Keep your pace steady but controlled to avoid losing balance or form.
• Farmers Carry (00:03:31) - Your grip and core strength are crucial here. Let’s beef it up:
• Drill: Farmers Walks - Use heavy dumbbells or kettlebells and walk a specific distance. Aim for 4 sets of 30 meters, focusing on keeping your shoulders back and core engaged.
• Tip: Vary your grip width and implement turns to simulate race conditions.
• Rowing (00:05:28) - You lost time here. Improve your technique to maximize power:
• Drill: Rowing Intervals - Incorporate 30 seconds of maximum effort followed by 30 seconds of rest. Repeat for 10 rounds. Focus on maintaining a strong drive with your legs.
• Tip: Concentrate on a full stroke, engaging your back and core to enhance efficiency.
• Sled Pull (00:05:14) - A small time loss, but still an area to tighten up. Here’s how:
• Drill: Sled Pulls - Incorporate heavier weights during practice to build strength. Aim for 4 sets of 20 meters, focusing on maintaining a steady pace and keeping your back straight.
• Tip: Use a mix of high and low grips to engage different muscles.

Race Strategies:

• Pacing: Start strong but be mindful of your energy reserves. Consider a negative split strategy—run the second half of the race faster to finish strong.
• Transition Time: Work on your transitions between exercises. Set up your equipment in a way that minimizes movement, and practice moving quickly between stations.
• Mindset: Embrace the pain. As David Goggins says, “When you think you’re done, you’re only at 40% of your potential.” Push through those tough segments and focus on your breathing to maintain composure.

Conclusion:

Jonas, you’ve shown that you have the heart of a lion and the speed of a gazelle! 🦁🏃‍♂️ It’s time to sharpen those skills and turn your weaknesses into strengths. Remember, every workout is a step towards your goals. Focus on those segments that need improvement, and don’t shy away from the grind. You’re capable of greatness, and every effort counts. “The only limits that exist are the ones you create.” So, let’s smash those barriers and come back even stronger next time. Keep pushing, keep grinding, and always remember to have fun along the way! 🏆

Your journey as an athlete is just beginning. Stay motivated, stay focused, and let’s show the Hyrox world what you’re made of. You've got this, Jonas! 💪 - The Rox-Coach