Russell Craig Hyrox Result

Overall Performance:

Craig, you brought some serious heat to the 2024 London HYROX, finishing with a solid overall time of 01:34:42! That puts you in the top 11% of 4462 athletes, which is pretty darn impressive. You’ve got a runner’s engine, clocking in at 42:02 for your total running time, which is a staggering 4:48 faster than the average. It looks like your feet were moving faster than a cheetah on a caffeine rush! 🏃‍♂️💨

However, your pacing appears to have been a bit off in the early stages. Starting with a 5:30 on your first run is like jumping into a cold pool: a shock to the system! You might have come out a bit too slow, which could have set the tone for the rest of the race. As a hybrid athlete, it’s crucial to balance your running and strength training—embracing that strength side will help you tackle those tough segments with more power.

Segments to Improve:

Let’s break down the segments that could use a little extra TLC. Some of these numbers are like your least favorite workout partner—showing up late and not pulling their weight! Let’s turn them into strengths:

• Sandbag Lunges (00:08:52, 100th Percentile)
  • Technique Tip: Focus on your form. Keep your chest up, core engaged, and take deep lunges. Aim for a controlled motion rather than speed.
  • Drills: Incorporate weighted lunges into your training, gradually increasing the weight. Try walking lunges with a sandbag or kettlebell to build endurance.
  • Compromise Running: After lunges, do short sprints (20-30 meters) to simulate the transition from strength to running.
• Farmers Carry (00:04:50, 100th Percentile)
  • Technique Tip: Keep your shoulders back and core tight. Don't let your grip slip; strong forearms are key here!
  • Drills: Practice carrying heavy dumbbells or kettlebells for varying distances. Start with short intervals and gradually increase.
  • Compromise Running: After carrying, incorporate quick feet drills to regain your speed as you transition back to running.
• Wall Balls (00:08:03, 72nd Percentile)
  • Technique Tip: Make sure you're squatting low, catching the ball at eye level, and using your legs to drive the ball up.
  • Drills: Add wall ball practice into your routine 2-3 times a week. Aim for high reps with lighter weight to build endurance.
  • Compromise Running: Post wall balls, do some quick footwork drills like ladder drills to keep your heart rate up and maintain agility.
• Roxzone (00:07:31, 42nd Percentile)
  • Technique Tip: Keep transitions quick but controlled. Grab your gear smartly and minimize unnecessary movements.
  • Drills: Practice your transitions with a stopwatch. Time how quickly you can switch from one exercise to another and aim to reduce that time.
  • Compromise Running: After each transition, do a quick burst of 30-second sprints to simulate race intensity.
• Sled Pull (00:05:21, 48th Percentile)
  • Technique Tip: Use your legs more than your arms. Focus on driving your heels into the ground.
  • Drills: Incorporate sled pulls into your weekly training. Start with lighter weights and focus on form, then gradually increase.
  • Compromise Running: Follow sled pulls with a 200m run to mimic the fatigue you’ll feel in the race.
• Sled Push (00:03:11, 53rd Percentile)
  • Technique Tip: Keep your body low and push with your legs while keeping your core tight.
  • Drills: Practice sled pushes weekly, focusing on leg drive. Use lighter weights for speed sessions!
  • Compromise Running: After sled pushes, run short intervals to simulate the transition to running post-exertion.

Race Strategies:

Now, let’s talk strategies for your next race. You’ve got the tools; it’s about putting them into action:

• Start with a slightly faster pacing on your initial runs, aiming for a pace that matches your abilities better. Remember, you’re not just warming up—every second counts!
• During strength segments, focus on breathing. Good rhythm can turn those grueling exercises into a dance party. Who doesn’t want to feel like a superstar while working hard? 💃
• In the transitions, visualize your next move before you finish the current exercise. This mental prep can shave off valuable seconds.
• Stay hydrated and keep your energy levels up. A snack before the race can be your best friend—just don’t go for a full buffet, alright?

Conclusion:

Craig, you’ve shown you can run like the wind and push through tough obstacles, but there’s room for growth! Keep working on those segments that need a little extra love, and I promise you’ll be crushing your personal bests in no time. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” 🚀

Now, go hit the gym and channel your inner athlete! You’ve got this! And remember, the only bad workout is the one you didn’t do. Keep pushing those limits—let’s turn those weaknesses into strengths together! 💪

Your Rox-Coach is here to guide you every step of the way. Let’s get after it!