Jenkins Will Hyrox Result

Overall Performance

Will Jenkins delivered a commendable performance in the 2024 Sydney Hyrox race, achieving an overall rank of 312 out of 1059 athletes, placing him in the top 29%. In his age group (25-29), he ranked 79th out of 212 athletes, positioning him in the top 37%. His total time was 01:20:57.

Notably, Will's total running time was 00:37:59, which is 02:57 faster than the average, indicating a strong running profile. His best running lap was an impressive 00:04:21. His running segments from Running 1 to Running 4 show that he started fast, with Running 1 being in the 5th percentile rank. However, his performance in the strength-based events, particularly the Wall Balls, Sandbag Lunges, and Burpees Broad Jump, suggests that strength training could be improved to balance his overall performance.

Segments to Improve

• Wall Balls (00:08:15, 97th Percentile Rank)

  Will's performance in the Wall Balls was 02:16 slower than average, indicating a need for improvement. To enhance this segment, focus on the following exercises:

  • Strength Training: Incorporate exercises such as thrusters, goblet squats, and overhead presses to build strength and endurance in the shoulders, core, and legs.
  • Technique Drills: Practice Wall Ball shots focusing on form and efficiency. Work on maintaining a consistent rhythm and a strong, upright posture during throws.
  • Compromised Running Scenario: Simulate fatigue by including Wall Balls in a circuit with running to mimic race conditions.
• Sandbag Lunges (00:06:32, 99th Percentile Rank)

  This segment was 01:48 slower than the average. To improve, focus on building leg strength and endurance:

  • Strength Exercises: Incorporate lunges (forward, reverse, and walking lunges), Bulgarian split squats, and sandbag carries to enhance lower body strength and stability.
  • Balance Training: Include exercises like single-leg deadlifts to improve balance and proprioception.
  • Compromised Running Scenario: Perform lunges followed by a short run to acclimate to running post-lunges.
• Burpees Broad Jump (00:06:02, 92nd Percentile Rank)

  Will was 01:13 slower than average in this segment. Focus on explosive power and endurance:

  • Plyometric Drills: Incorporate box jumps, squat jumps, and burpee variations to build explosive power.
  • Endurance Training: Perform burpees in a high-rep, low-rest format to improve cardiovascular endurance.
  • Form Focus: Ensure proper form for efficiency, minimizing energy wastage during transitions.
• Roxzone (00:05:50, 41st Percentile Rank)

  While 00:16 faster than average, improving transition times could further enhance performance:

  • Transition Drills: Practice rapid transitions between exercises, focusing on minimizing rest and maintaining momentum.
  • Overall Fitness: Enhance aerobic and anaerobic conditioning to reduce recovery time needed between exercises.

Race Strategies

• Pacing: Begin with a conservative pace in running segments to ensure sustained energy throughout the race, especially in later strength exercises.
• Energy Management: Focus on nutrition and hydration strategies to sustain energy and improve performance during lengthy strength segments.
• Breathing Techniques: Implement controlled breathing to manage exertion levels, particularly in high-intensity segments like Burpees Broad Jump and Wall Balls.
• Mental Resilience: Develop mental strategies to maintain focus and motivation, especially in segments where performance has previously lagged.