Ekman Magnus Hyrox Result

Overall Performance:

Magnus, first off, congrats on finishing in the top 95% of a very competitive field! Your overall time of 02:02:16 is nothing to sneeze at, especially in the 45-49 age group. With a total running time of 00:53:15, you clearly have a runner's profile, as you were 06:55 faster than the average. Your pacing in the first segment was spot on, starting with a solid 00:05:39, but it seems like you might have let the sled push and burpees broad jump throw you off your game a bit. Remember, Hyrox is a hybrid beast; you need to balance both running and strength. You did great on the runs, but let’s work on that strength to push your overall performance even higher! 💥

Segments to Improve:

Now, let’s dig into those segments that could use a little extra love:

• Burpees Broad Jump: 00:11:07 (Slower by 02:36)

  This is your weakest link. Burpees are a full-body exercise, and efficiency is key. Here’s how to improve:

  • Drill: Set a timer for 8 minutes and perform as many burpee broad jumps as you can. Focus on minimizing the time spent on the ground.
  • Technique: Work on your form—keep your core tight, and land softly with your knees bent to reduce impact.
  • Strength Exercise: Incorporate box jumps to enhance explosive power.
• Wall Balls: 00:11:59 (Slower by 01:59)

  Wall balls can be a real game-changer if approached correctly. Here’s the plan:

  • Drill: Set up a target and practice aiming for it consistently. Aim for 3 sets of 15-20 reps.
  • Technique: Focus on your squat depth and ensure you’re using your legs to drive the ball up, not just your arms.
  • Strength Exercise: Add front squats to your routine to strengthen the legs and core.
• Sandbag Lunges: 00:09:06 (Slower by 01:07)

  Sandbag lunges can be tough! Here’s how to make them easier:

  • Drill: Start with bodyweight lunges, focusing on form before adding the sandbag.
  • Technique: Keep your chest up and back straight. If your form falters, it’s a sign to lighten the load.
  • Strength Exercise: Incorporate weighted step-ups to build single-leg strength and stability.

Race Strategies:

For your next race, consider the following strategies to maximize your performance:

• Pacing: Start strong, but don’t go all out. Maintain a steady pace that you can sustain throughout the race. Remember, it's a marathon, not a sprint!
• Transition Time: Work on your transitions between exercises. Practice quick changes, almost like a pit stop in NASCAR, except you’re not changing tires—you’re changing muscles!
• Mindset: Visualize yourself nailing those tough segments before the race. If you can see it, you can achieve it. “The only thing more contagious than a good attitude is a bad one.” Keep yours good, and spread it like wildfire! 🔥

Conclusion:

Magnus, you have everything it takes to push your limits and conquer the Hyrox arena. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Focus on the segments we discussed, and integrate those drills and techniques into your training. With your running prowess, you’re already ahead of the pack—now it's time to turn that strength into a well-rounded beast. Keep grinding, stay motivated, and let’s turn those weaknesses into strengths! You've got this! 💪🏆

Your Rox-Coach is here cheering you on every step of the way! Let's get to work! 💥