Illustrisimo Jr. Orlando Hyrox Result

Overall Performance:

Orlando, you crushed the 2024 Anaheim Hyrox competition, finishing in the top 94% overall and the top 96% in your age group. With a total time of 02:15:38, you can be proud of your effort and endurance! Your total running time of 01:04:31 was impressive, coming in a full minute faster than average. This shows that you have a solid runner profile, which is a fantastic asset in Hyrox. However, your pacing during the first running segment was a little off—12:07 is a bit slow compared to the average. It seems like you may have started with a bit more caution than needed, which is smart, but let's get that up to speed for next time! You have some strengths that are absolutely shining through, especially in the Burpees Broad Jump and Running 7, where you demonstrated great speed. But there are also areas where you can polish your performance and turn those into strengths too. Remember, “You can’t hurt me” isn’t just a mantra; it’s a lifestyle in Hyrox! 💪

Segments to Improve:

• Sled Pull (12:35) - This segment was a significant time sink, falling 4:12 slower than average. Focus on strength training for your back, grip, and legs. Incorporate exercises like deadlifts and seated rows to build your pulling power. Consider practicing sled pulls with varying weights and distances to adapt your body to the demands of the race. In your next training session, aim for 4-6 sets of sled pulls, focusing on explosive starts and maintaining a steady pace.
• Wall Balls (11:50) - You were only 17 seconds faster than average, but there’s room for improvement! Focus on your squat depth and throwing technique. Incorporate a mix of high-rep wall ball workouts and strength squats into your routine. Try to do 3 sets of 15-20 reps at a heavier weight in practice to build both strength and endurance. A little extra core work, like planks or Russian twists, can also help stabilize your movement.
• Ski Erg (5:56) - A little extra work on your technique can shave off those precious seconds. Make sure your strokes are powerful and consistent. Do technique drills focusing on your pull and recovery phases. Aim for intervals, 30 seconds of max effort followed by 30 seconds of rest, for about 10 rounds. Your goal should be to maintain a steady pace while increasing power output.
• Sled Push (5:08) - This segment was 46 seconds slower than average. Work on your leg strength and pushing technique. Incorporate sled push workouts at different weights and distances. In addition, drills like box jumps and leg presses can help build explosive power. Aim for 5-7 sets of sled pushes with short, intense breaks in between to mimic race conditions.
• Farmers Carry (3:37) - Being 26 seconds slower than average indicates you might need to focus on grip strength and core stability. Include farmers carries in your routine, varying the weights and distances. Combine this with dead hangs from a pull-up bar to strengthen your grip. You can also add in some core work, like hanging leg raises, to ensure your core is stable during carries.

Race Strategies:

During your next race, consider these strategies to improve your performance:

• Pacing: Start your runs with a slightly quicker tempo. You want to find your rhythm early on without going all-out. Aim for a pace that feels sustainable but challenges you. As Goggins says, “You’re not going to have a good time if you don’t push yourself.”
• Transitions: Work on your transition times. The Roxzone was faster than average, but there’s always room to be more efficient. Practice your transitions during training by setting up a mock race course and timing yourself between each station. Get in and out like you’re on a mission! 🏆
• Breathing: Focus on your breathing patterns during the high-intensity segments. Controlled breathing can help manage fatigue. Practice breathing techniques during your training to find what works best for you. Remember, “Pain is just weakness leaving the body,” so embrace it!

Conclusion:

Orlando, you have shown amazing potential and endurance in this race. With focused training on your weaker segments, I believe you can significantly improve your performance. Remember, every second counts in Hyrox, and refining your skills can make all the difference. Keep pushing your limits and embrace the grind! As Jocko says, “Discipline equals freedom.” So let’s get after it, and next time, let’s aim for that top 50 finish! You’ve got this! 💥

Remember, I’m here to help you become the best version of yourself in this challenging sport. Keep crushing it—The Rox-Coach is in your corner!