Bax Laurence Hyrox Result

Overall Performance:

Laurence, you showed some solid determination out there on the Hyrox course! Finishing with an overall time of 01:22:49 puts you in the top 42% of a competitive field—definitely something to be proud of! Your total running time of 00:37:39 is impressive, coming in faster than average by 03:49. This indicates that you've got a runner's profile, which is fantastic, but it also suggests that we need to hone in on the strength-based exercises to balance out your performance.

Your pacing strategy, however, could use a bit of tweaking. Starting off with a Running 1 time of 00:05:24 was a bit too slow compared to the average, which set the tone for the rest of the race. It seems like you may have been more conservative early on, but that left you with energy to spare when the later running segments were faster. So, let’s channel that energy more effectively from the start next time!

Overall, you're clearly more comfortable with running, but to reach your potential, we need to build strength and speed in those key segments where you fell short. Remember, as David Goggins says, “You are stopping you, you are giving up instead of getting hard.” Let’s get hard, Laurence! 💪

Segments to Improve:

Now, onto the nitty-gritty. Here are the segments where you can turn the tables and really build some strengths:

• Wall Balls (00:07:10, 00:56 slower than average):
  • Drill: Focus on your squat form. Maintain a straight back and ensure your knees track over your toes. Try doing wall balls with a lighter med ball to perfect your rhythm.
  • Exercise: Incorporate pistol squats and box jumps into your routine to develop leg strength and explosive power.
• Burpees Broad Jump (00:06:04, 01:02 slower than average):
  • Drill: Break the movement down. Practice burpees separately and aim for speed. Then work on quick broad jumps.
  • Exercise: Add plyometric exercises like tuck jumps and jump squats to build agility and explosive power.
• Sled Push (00:03:23, 00:32 slower than average):
  • Drill: Practice pushing the sled with different weights to find your optimal load. Aim for lower weight with higher speed.
  • Exercise: Incorporate overhead carries and farmer’s walks to enhance your core stability and overall strength.
• Sandbag Lunges (00:05:22, 00:29 slower than average):
  • Drill: Work on your lunge form. Ensure that your front knee doesn't go past your toes. Start with bodyweight lunges before adding the sandbag.
  • Exercise: Include walking lunges and step-ups into your training to build leg strength.
• Sled Pull (00:05:05, 00:20 slower than average):
  • Drill: Use resistance bands to mimic the sled pull motion. Focus on engaging your core and maintaining a strong posture.
  • Exercise: Add pull-ups and rows into your routine to strengthen your back and arms, which are crucial for pulling.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start strong but not reckless. Aim for a consistent pace in the first two runs. You want to set a foundation for the rest of the race without blowing your load too early.
• Transition Efficiency: Practice your transitions! The Roxzone time of 00:07:07 is slower than average, meaning there’s room for improvement. Set up mock races where you transition quickly between exercises to build that speed.
• Visualize Success: Take a page from Jocko Willink’s playbook: visualize yourself crushing those wall balls and lunges before the race to mentally prepare yourself!

Conclusion:

Laurence, you’re on a great path, but let’s push yourself further. Remember, “The only easy day was yesterday.” Each session is a building block, so be relentless in your pursuit of improvement. Work on those weaknesses, and they’ll soon become your strengths! Your next Hyrox will be an even bigger testament to your hard work. Let’s turn that 988 overall rank into something even more impressive next time! Keep grinding, and let’s smash those goals! 💥🏆

Stay fierce, stay focused, and let’s get after it! – The Rox-Coach