Viström Kenny Hyrox Result

Overall Performance:

Kenny, you put in a solid performance at the 2024 Stockholm Hyrox event! Finishing with an overall time of 1:27:24 placed you in the top 58% of a competitive field of 1,096 athletes. Your total running time of 41:09 was 2:27 faster than average, showcasing your strength as a runner. However, let's dive deeper into the nuances of your pacing. Your first running segment was a bit slower than average, which might have cost you some valuable seconds as you hit the strength stations. Remember, pacing is the name of the game. It's all about finding that sweet spot where you can maintain speed without burning out too early. Think of it as a fine-tuned orchestral performance—play it too fast, and you might hit a wrong note! 🎶 You're definitely leaning towards a runner profile, but some of your strength segments need attention. That wall ball station? Let’s just say it wasn’t your best performance. Strength is where you can level up, and with some focused training, you can turn those tough segments into powerhouses. Keep pushing yourself, and remember what Jocko Willink says, “Discipline equals freedom.” 💪

Segments to Improve:

Let’s break down the segments where you can turn things around:

• Wall Balls (09:26) - This was your slowest segment, and it shows a significant area for improvement. It’s time to get familiar with your wall ball squat and throw technique. Make sure you’re using your legs effectively to launch that ball. Here’s how you can improve:
  • Drills: Set a timer for 10 minutes and perform as many wall balls as you can, focusing on form and rhythm. Aim for 10 reps on the minute, maintaining a steady pace.
  • Form correction: Keep your chest up and engage your core. Think about using your legs to push off the ground rather than relying solely on your arms.
  • Strength training: Incorporate squats (front and back) and power cleans into your routine to build the strength necessary for explosive wall balls.
• Burpees Broad Jump (06:28) - A segment that can leave anyone gasping for air! You were 1:02 slower than average. A common pitfall is fatigue setting in, so let’s tackle that:
  • Drills: Practice the burpees with more focus on explosiveness. Try doing 10 burpees followed by a broad jump, and repeat for 5-10 rounds. This will help improve your transition between movements.
  • Cardio conditioning: High-intensity interval training (HIIT) sessions can help improve your overall endurance, making transitions smoother.
  • Strength exercises: Add plyometric movements like box jumps and kettlebell swings to your routine to build explosive power.
• Sandbag Lunges (06:10) - You took a bit longer than you should have here. Lunges can be tricky, especially when fatigued. Let’s fix that:
  • Drills: Practice weighted lunges with a moderate sandbag. Focus on maintaining a solid core and proper form—don’t let your knees drift inward!
  • Endurance training: Include longer sets of walking lunges in your training to build endurance in your legs.
  • Mobility work: Incorporate hip flexor stretches and ankle mobility drills to improve your lunge form.

Race Strategies:

Now, let’s talk strategy! Here are some tips to keep in mind for your next race:

• Pacing: Start your runs with a little more intensity but keep it controlled. You don’t want to sprint out of the gate and crash later. Aim for a negative split in the first two running segments.
• Transitions: Work on your roxzone time. Keep moving during transitions—don’t just stand still. Use that time to hydrate and mentally prepare for the upcoming station.
• Mindset: When you hit a tough segment, remember why you’re doing this. Visualize your finish line, and keep that motivation at the forefront. It’s like Goggins says, “You’re not just competing against others; you’re competing against yourself.”

Conclusion:

Kenny, you've shown great potential, and with these targeted improvements, you’re on the path to transforming weaknesses into strengths. Each workout is an opportunity to grow, and every race is a chance to learn. Embrace the challenge—after all, “The only easy day was yesterday.” 💥 Keep pushing, keep grinding, and never forget: the finish line is just the beginning of your next journey! You’ve got this! 🏆

Stay strong, and remember—I'm The Rox-Coach, always here to help you unleash your inner beast!