Mclaughlin Brandon Hyrox Result

Overall Performance:

Brandon, first of all, let’s give you a huge shout-out for your performance at the 2024 Anaheim Hyrox! Finishing in the top 14% of over 600 athletes is no small feat, especially in your age group. You clocked a solid overall time of 01:18:30, and your total running time of 00:37:43 is impressive—faster than average by a significant margin! This indicates you have a strong runner profile, which is great. However, your pacing strategy could use a little adjustment. Starting a bit slower could help you maintain energy for the latter stages of the race. Remember, it’s not a sprint; it’s a marathon… well, with a lot of heavy lifting involved! 💪

Segments to Improve:

Now let’s dive into the segments where you can really crank up the performance:

• Burpees Broad Jump (00:05:40): This was your slowest segment, and you lost over a minute compared to the average. To improve this, focus on building explosive power and endurance. Here are a few drills:
• Burpee Box Jumps: Perform burpees followed immediately by box jumps. This will help with explosive transitions. Aim for 3 sets of 10 reps.
• Broad Jump Drills: Work on your broad jumps separately. Start with 3 sets of 5 jumps, focusing on technique and distance.
• Interval Training: Use a timer to do 30 seconds of burpees followed by 30 seconds of rest for 8 rounds. This will mimic race conditions and improve your stamina.
• Farmers Carry (00:02:12): You were slightly slower here as well. This is a strength-endurance segment, and improving grip strength is key. Try these:
• Heavy Farmer’s Carries: Use heavier weights for shorter distances, then gradually increase your distance with lighter weights. Aim for 4 sets of 40 meters.
• Single-Arm Farmers Carry: This will train your core stability and grip. Do 3 sets of 30 meters per side.
• Plate Pinches: Hold two weight plates together for time to build grip strength. Aim for 3 sets of 30 seconds.

Race Strategies:

Here are some strategies to help you crush your next race:

• Pacing: Start your first running segment conservatively. Aim to be about 10-15 seconds slower than your normal pace to ensure that you conserve energy for the middle and later stages of the race. Think of yourself as a lion, not a cheetah—powerful but patient.
• Transitions: Work on your roxzone time, which was slower than average. Practice smooth transitions during your training sessions. Set up a circuit where you move quickly between exercises to simulate race conditions.
• Visualization: Before the race, visualize every segment, especially the transitions. Picture yourself executing each movement perfectly. As David Goggins would say, “You are your own competition.”

Conclusion:

Brandon, you’ve got the foundation to be a formidable competitor in Hyrox. Your strengths in running are evident, but we both know that even the best runners need to lift! Focus on those segments that need improvement, and remember that every workout counts. As Jocko Willink says, “Discipline equals freedom.” So get disciplined in your training, and you’ll unlock new levels of performance. Keep pushing those limits, and don’t forget to smile through the sweat—after all, you’re in this for the glory and the gains! 💥🏆

Stay strong, and let’s smash those goals together. Remember, I’m your Rox-Coach, and I believe you can do this!