Shur Joshua Hyrox Result

Overall Performance:

Joshua, first off, congrats on your performance in the 2024 London Hyrox! Finishing in the top 87% overall and 83% in your age group is no small feat—you're definitely showing that you have what it takes to compete at this level. Your overall time of 01:45:55 and total running time of 00:48:35 (which is 02:52 faster than average) indicates that you've got a strong runner profile. However, the pacing on your initial runs was a bit off. Starting Running 1 nearly a minute and a half slower than average might have set a more challenging tone for the rest of the race. It’s like running a marathon and deciding to walk the first mile—good luck catching up after that! But with your overall speed on the last runs, you clearly have the potential to finish strong.

Segments to Improve:

Now, let’s dig into the segments that could use some work. Here’s the lowdown:

• Wall Balls (00:11:42) - This segment took a toll on your time, being nearly 3 minutes slower than average. Focus on your technique; make sure you're squatting deep and using your legs to generate power. Aim for sets of 10-15 reps with short rest periods to build endurance. A great way to enhance this is by incorporating high-rep wall ball workouts into your routine, starting with lighter weights and gradually increasing as your form improves.
• Burpees Broad Jump (00:07:54) - Almost a minute slower than the average! To get faster here, practice the transition. Incorporate drills that emphasize speed and fluidity. Try burpee intervals where you perform burpees followed by broad jumps, focusing on minimizing your rest between movements. The goal is to link them together seamlessly.
• Sled Pull (00:06:50) - This segment was also slower than average, suggesting a need for strength endurance in your upper body and core. Practice sled pulls with varied weights, focusing on maintaining a strong posture throughout the movement. Aim for shorter distances but increase the weight to build strength effectively.
• Sandbag Lunges (00:07:05) - Here, you're 36 seconds slower than average. Incorporate weighted lunges in your training, focusing on maintaining a steady pace and proper form. Try doing them in sets with varied distances to simulate race conditions.

Race Strategies:

During your next race, consider these strategies:

• Pacing: Start with a more controlled pace in your early running segments. Aim to gauge your energy levels and save a little gas for the latter half—like a car with a full tank, you don’t want to burn out too early!
• Transitions: Your Roxzone time was faster than average, which shows you're moving well between exercises. Still, keep working on those transitions to save even more time. Practice quick changes—like a ninja, but with more sweat!
• Mindset: Embrace the discomfort. Remember what David Goggins says: “You’re not going to always be motivated. You’ve got to learn to be disciplined.” When you're feeling the burn, lean into it. That's where the growth happens!

Conclusion:

Joshua, you've shown great potential with your solid running background, and with focused work on your strength segments, you can absolutely elevate your performance. Remember, every workout is a step forward—even if it feels slow. The road to improvement is paved with sweat and consistency. As Jocko Willink reminds us, “Discipline equals freedom.” So, lace up those shoes, grab that sandbag, and let’s conquer those weaknesses! You've got this! 💪💥

Keep pushing your limits, and remember: “Success isn’t owned; it’s rented. And the rent is due every day.” Stay hungry, stay humble, and keep grinding. See you in the roxzone!

- The Rox-Coach