Dominguez Fabian Hyrox Result

Overall Performance:

Fabian, first off, huge congrats on finishing strong at the 2024 Hong Kong Hyrox event! Ranking 349 out of 2712 is no small feat—you're in the top 12%! Not to mention, you blitzed through the running segments, clocking a total running time of 41:12, which is 1:52 faster than average. It looks like you're more of a runner than a weightlifter, right? Just remember: for every mile you run, you should lift a dumbbell or two. 😉

However, your pacing seems to be a bit of a mixed bag. You started out slower in the first running segment and gradually picked up the pace, but that burpee broad jump and wall ball segment definitely took a toll on your momentum. It’s clear you have the endurance, but we need to sharpen that strength and transition time to really make those gains pop. Think of it like adding nitrous to your running engine—let's not just burn the rubber, but also lift some heavy stuff while we’re at it!

Segments to Improve:

Now, let’s dive into those segments that didn’t quite hit the mark:

• Burpees Broad Jump (07:07): Yikes! You were 1:49 slower than average here. To improve, focus on explosiveness and technique. Try to incorporate burpee box jumps into your routine. Start with a burpee, then jump onto a box instead of broad jumping. This will help with both your explosive strength and getting your heart rate up. Aim for sets of 10-15 reps, and mix in some plyometric push-ups to build upper body power.
• Wall Balls (07:05): You were 33 seconds off the average here. Wall balls are all about the rhythm and timing. Practice with a lighter weight to focus on form. Try doing speed wall ball sets—10 reps as fast as you can, then rest for 30 seconds. Repeat this for 5 rounds. Remember to keep your core tight and use your legs to drive the ball up, not just your arms!
• Sled Push (03:11): Here, you were 17 seconds slower than average. Sled pushes are brutal but effective. To improve, add heavy sled pushes to your weekly training. Aim for 4-6 sets of 20 meters with max effort, resting 2-3 minutes in between. Focus on digging your heels in and maintaining a low position to engage your legs more effectively.
• Farmers Carry (02:25): You were 14 seconds slower here. The farmers carry is a great way to build grip strength and core stability. Increase your weights gradually and practice walking 40-60 meters. Try to maintain good posture and engage your lats as you carry. Aim for 3-4 sets of this with heavy weights.
• Roxzone (06:30): Being 21 seconds faster than average is great, but we can do better. Focus on transitioning more quickly between exercises. Practice your transitions during training—set up a mini circuit and time how quickly you can move from one exercise to the next. Aim for a smooth flow; think of it as a dance, just without the fancy footwork.

Race Strategies:

Now, onto the race strategies! Here are some tips to keep in mind for your next Hyrox:

• Pacing: Start off at a steady pace in the first run. You don't want to burn out too early. Keep an eye on your heart rate and push harder in the second half of the race when your body is warmed up.
• Transitions: When you finish an exercise, visualize where your next station is. Grab your gear and get moving quickly. Practice quick transitions in training so it becomes second nature during the race.
• Breathing: Focus on your breathing while performing exercises. In high-intensity workouts, controlled breathing can keep you in the game longer. Inhale during preparation and exhale during exertion—like a ninja! 🥷
• Mindset: Stay positive and visualize your success. Remember, every time you feel like quitting, think about why you started. "I can and I will!"

Conclusion:

Fabian, you're on the right path! With a bit of focus on your weaknesses, you can turn them into strengths. Remember, it’s not just about the finish line; it’s about the journey and the sweat along the way. So, keep pushing, keep grinding, and don’t forget to throw in some laughs! After all, if you’re not having fun, are you even doing it right? 💪💥

Always remember: "Champions keep playing until they get it right."—Viola Davis

Keep crushing it, and I’ll be here cheering you on every step of the way! You've got this! 🚀

— The Rox-Coach