Jablonski Shaun Hyrox Result

Overall Performance:

Shaun, first off, congratulations on finishing strong in the 2024 Anaheim Hyrox! You placed in the top 46% overall and 53% in your age group. That’s no small feat! Your overall time of 01:34:50 shows that you've got some serious grit. With a total running time of 00:46:06, you're packing a runner's profile here, which is evident because you're 39 seconds faster than average. But let’s be honest, your pacing in Running 1 was a bit of a warm-up lap—1:48 slower than average! It’s like you were just testing the waters before diving into the pool. You definitely picked up the pace in later runs, but we need to even that out for optimal performance. Your strengths lie in your running abilities, but there’s some room for improvement in strength-based segments. Time to hybrid it up! 💪

Segments to Improve:

• Burpees Broad Jump (00:06:41): This segment was a bit of a hurdle—31 seconds slower than average. To improve:
  • Drill: Perform burpee broad jumps with a focus on explosive power. Try 3 sets of 10, emphasizing speed and distance.
  • Form Correction: Ensure you’re landing softly and using your arms to propel yourself forward. It’s all about that technique!
  • Strength Work: Incorporate plyometric exercises like box jumps to build explosive leg strength.
• Sandbag Lunges (00:06:15): You were 27 seconds slower here. This is a biggie for your leg strength and stability.
  • Drill: Practice weighted lunges with a sandbag. Go for 4 sets of 10-12 reps on each leg. Focus on maintaining a strong core and upright posture.
  • Form Correction: Ensure your knee doesn’t extend beyond your toes and that you’re engaging your glutes at the top of each rep.
  • Strength Work: Add split squats and Bulgarian split squats into your routine to target those quads and hammies.
• Rowing (00:05:24): 23 seconds slower than average. Let’s row your boat a little faster!
  • Drill: Interval rowing—row hard for 500 meters, rest for 1 minute. Repeat 5 times. It’s like a high-intensity dance party on the water!
  • Form Correction: Focus on your drive phase; push through your heels and engage your core. Quality over quantity!
  • Strength Work: Incorporate deadlifts to build the posterior chain, which is crucial for a more powerful rowing stroke.
• Sled Pull (00:05:44): 14 seconds slower than average. This is a strength segment where you can definitely power up.
  • Drill: Train with varying weights on the sled. Aim for 4 sets of 20 meters, focusing on maintaining a strong posture.
  • Form Correction: Keep your back straight and drive through your legs; avoid rounding your back.
  • Strength Work: Incorporate heavy farmer’s walks to build grip and leg strength.
• Run Total: You lost 26 seconds here. You’ve got the running capability; it’s about pacing and transition.
  • Drill: Practice brick workouts, where you run immediately after a strength session. This will help you adapt to the fatigue.
  • Pacing Strategy: Work on negative splits—start slower and gradually increase your speed.

Race Strategies:

Now that we’ve pinpointed areas for improvement, let’s talk race strategies. First, remember: “You’re never out of the fight until you quit.” Start with a controlled pace in the first run to avoid that early fatigue. Think of it as a marathon, not a sprint—unless it’s a sprint, then sprint! In transition zones, focus on minimizing downtime. Get in and out like a ninja—quick and efficient. And fuel up! Make sure you’re well-hydrated and have the right nutrition leading up to the race. Maybe a donut or two for motivation? Just kidding. Stick with something that won’t weigh you down! 🍩🏃‍♂️

Conclusion:

Shaun, you’ve got a solid base, and with these tweaks, you can turn those weaknesses into strengths. Remember, every champion was once a contender that refused to give up. Keep pushing, stay consistent, and let’s turn that 01:34:50 into something even more impressive next time. You've got this! 💥 And hey, if anyone asks how your training is going, just tell them you’re “getting your Hyrox on.” Keep grinding, Shaun! You’re on the path to greatness. 💪🏆

– The Rox-Coach