Jordan Ross Hyrox Result

Overall Performance:

Ross, you threw down a solid performance in the 2024 Stockholm Hyrox! Finishing with an overall time of 01:29:14 puts you in the top 62% overall and top 68% in your age group. Considering the competition, you held your own with a total running time that was 01:24 faster than average. That’s impressive! You clearly have a running profile, as your total run time shows you’re more comfortable on your feet than under heavy weights. However, your pacing wasn't quite on point in the first segment; starting with a 00:04:49 might have set a tone that made later segments tougher. You’ve got the speed, but it seems like your strength and endurance need a little extra love to match that speed. Let’s take that potential and turn it into kinetic energy! 💥

Segments to Improve:

Now, let’s break down the segments where you stumbled a bit. We all have our moments, but it’s how you rise from them that counts!

• Sandbag Lunges (00:06:24) - Ouch! This segment cost you a big chunk of time with a 00:59 slower than average performance. Focus on your form here; keep that core tight and your back straight. Try incorporating weighted lunges and split squats into your training. Set a timer for 30 seconds and go for max reps while maintaining form. Also, consider doing these with a sandbag to mimic race conditions. Remember, every lunge is a step closer to greatness.
• Burpees Broad Jump (00:06:22) - This segment also held you back, being 00:41 slower than average. Burpees can be a killer, but they shouldn’t be the death of you! Focus on the explosive part of the jump. Try doing burpee box jumps to reduce impact while maximizing power. Break it down: practice the burpee, then the jump, and combine them once you’ve got the rhythm. Aim for 3 sets of 10 reps with a focus on speed.

Roxzone Time (00:08:30)

Your transition time was 01:13 slower than average, which indicates you may have been resting a bit longer than necessary or perhaps took a moment to catch your breath. This can be improved with overall fitness and conditioning. To tackle this, try circuit training that mimics the Hyrox transitions. Set up a course with all the exercises, do them one after another with minimal breaks, and then time yourself. It's like a mini race, but without the crowd cheering you on. Well, at least not yet! 😄

Race Strategies:

Here are a few strategies to apply during your next Hyrox race:

• Pacing: Start a little slower to conserve energy for later segments. It’s a marathon, not a sprint, my friend! Aim to keep your first runs around your average split, then increase your pace as you progress.
• Mindset: Remember that Hyrox is as much mental as it is physical. Use positive self-talk during tough segments. “I’m stronger than I think!” can work wonders when you're feeling the burn.
• Transitions: Practice your transitions in training. Get a rhythm down so you can flow from one exercise to the next. If you treat them like a dance, you’ll be more efficient!

Conclusion:

Ross, you’ve got a solid foundation to build on. Your running speed is a great asset, but to turn it into a well-rounded performance, we need to strengthen those lagging segments. Remember what David Goggins says: “Most of us live our whole lives in a box. We don’t go outside of our comfort zones.” It’s time to break that box and redefine your limits! Keep grinding, keep pushing, and don’t forget to have a little fun along the way. 💪🏆

Now, go get after it—because every rep, every drop of sweat, and every moment of discomfort is just another step toward being the best version of you. You've got this, Ross! The Rox-Coach believes in you!