Scriggins Kelton Hyrox Result

Overall Performance

Kelton Scriggins delivered a commendable performance at the 2024 Brisbane Hyrox event, finishing in the top 15% overall and top 17% within his age group. Notably, his total running time was faster than the average, indicating a strong runner profile. However, Kelton's pacing strategy seems to indicate a strong start with a gradual decline in pace across the running segments. This suggests he may have started too fast, leading to fatigue in the latter stages of the race. His strength performance was mixed, with several areas for potential improvement.

Segments to Improve

• Sled Pull: Kelton lost significant time on the sled pull, which was 59 seconds slower than average. To enhance performance in this segment:
• Training Strategies: Implement heavy sled pull exercises focusing on both strength and technique. Consider using varying loads to build endurance and strength.
• Specific Drills: Practice pulling with a focus on maintaining a low center of gravity and using a consistent hand-over-hand technique to improve efficiency.
• Form Corrections: Ensure a stable stance and use core muscles to maintain balance, reducing unnecessary energy expenditure.
• Sandbag Lunges: This segment was slower by 34 seconds compared to the average. Improvement can be achieved through:
• Training Strategies: Integrate weighted lunges into the training routine, progressively increasing the weight to build strength and stability.
• Specific Drills: Perform walking lunges with a sandbag to mimic race conditions, focusing on maintaining proper form and balance.
• Form Corrections: Emphasize a full range of motion and proper alignment to prevent fatigue and enhance endurance.
• Farmers Carry: Kelton was 20 seconds slower here. To improve:
• Training Strategies: Include farmers carry with progressively heavier weights to enhance grip strength and core stability.
• Specific Drills: Practice walking with heavy dumbbells or kettlebells, focusing on maintaining an upright posture and controlled breathing.
• Wall Balls: While only 2 seconds slower than average, improvements are still possible:
• Training Strategies: Incorporate wall ball exercises with varying weights to increase endurance and power.
• Specific Drills: Perform high-rep wall ball sets, focusing on explosive power and consistent form throughout the set.

Race Strategies

• Pacing Strategy: Start the race with a more conservative pace, especially in the initial running segments, to conserve energy for later stages. Implement negative split strategies during training to get accustomed to finishing strong.
• Transition Efficiency: Work on reducing time in the Roxzone by practicing quick transitions between exercises. Focus on minimizing rest times and maintaining a steady pace throughout the race.
• Compromised Running: Practice running drills immediately after strength exercises to simulate race conditions. This will help in adapting to fatigue and maintaining running efficiency throughout the race.

By focusing on these areas of improvement and implementing the suggested strategies, Kelton can enhance his performance in future Hyrox events.