Hammond Sam Hyrox Result

Overall Performance:

Sam, first off, let’s give you some serious props for your performance at the 2024 London Hyrox! Finishing in the top 32% overall and top 34% in your age group is no small feat, especially among 2,308 competitors. Your overall time of 01:18:47 shows you’ve got the heart and determination needed to tackle this challenge head-on.

Now, let’s talk about pacing. Your total running time of 00:35:02 is 04:38 faster than average, which indicates you’ve got a solid runner profile! However, the splits tell a story of starting a bit slower than you could have, particularly in Running 1, where you were 01:25 slower than average. It seems you found your rhythm in the later running segments, which is fantastic! Remember, it’s all about finishing strong and not just starting fast. Aim for that sweet spot between speed and endurance.

In terms of strength versus running, you definitely shine on the run, but we need to focus on fortifying those strength segments to make you a hybrid beast. So, while you’re a strong runner, we’ll need to plug the gaps in your power exercises and transition times. 🚀

Segments to Improve:

Let’s dig into the segments where there’s room for improvement. Here’s where you can turn those weaknesses into strengths:

• Burpees Broad Jump (00:07:20, 02:39 slower than average)
  • Drills: Incorporate EMOM (Every Minute on the Minute) burpees with a set number of jumps to build explosiveness and endurance. Start with 5 burpees and 5 jumps.
  • Technique: Focus on form; ensure you’re landing softly and using your arms to propel yourself forward. Don’t forget to breathe!
• Wall Balls (00:06:05, 00:19 slower than average)
  • Drills: Increase your volume of wall balls in workouts. Aim for 3 sets of 15-20 reps with a heavier ball.
  • Technique: Focus on your squat depth and the power of your throw. Engage your core and use your legs to drive the ball up – it’s a full-body move!
• Sled Push (00:03:07, 00:26 slower than average)
  • Drills: Practice pushing a sled with varying weights. Start with 50-70% of your max and do short bursts (20-30 meters).
  • Technique: Keep your body low, maintain a strong posture, and push through your heels. Think of it as moving a stubborn friend who just won’t budge!
• Sled Pull (00:04:47, 00:20 slower than average)
  • Drills: Incorporate more sled pulls in your training. Use resistance bands for added tension in your workouts.
  • Technique: Keep your core tight and pull the sled close to your body – channel your inner Hulk! Use your legs more than your arms.
• Rowing (00:05:01, 00:22 slower than average)
  • Drills: Focus on technique rather than speed. Work on your stroke efficiency with intervals—20 seconds hard, 40 seconds easy.
  • Technique: Sit tall, engage your core, and drive with your legs first. Your arms should follow through the movement fluidly.
• Farmers Carry (00:02:15, 00:14 slower than average)
  • Drills: Increase your grip strength with dead hangs and carrying heavy objects around the gym!
  • Technique: Keep your shoulders back, and engage your core. Walk tall like you own the place – because you do!

Race Strategies:

Here are a few race strategies to consider for your next Hyrox event:

• Pacing: Start strong but don’t go all out in the first run. Use that first lap to find your rhythm, not exhaust yourself. Think of it as a marathon, not a sprint, even though it feels like a sprint!
• Roxzone Efficiency: Make transitions smooth and quick. Practice getting in and out of zones without losing a beat. Aim for less than 5 seconds between exercises!
• Mindset: Keep your head in the game. When you hit that wall, remember what Goggins says: "Suffering is the true test of life." Embrace it – you’ve got this!

Conclusion:

Sam, your performance at the London Hyrox is commendable, and with some strategic training, you’re poised to break through your limits! Remember, every champion was once a contender that refused to give up. Keep pushing your boundaries. The only bad workout is the one that didn’t happen! 💪

Every time you step onto that course, visualize your goals and conquer your mental battles. You’re not just building endurance; you’re crafting a legacy. Next time, let’s aim for a finish that has everyone saying, “Did you see Sam? He just flew past us like a superhero!” Keep grinding, and keep smiling. You’re on your way to greatness! 💥🏆

Stay fierce, fight hard, and remember – you’re not just training; you’re transforming! This is The Rox-Coach, and I’m ready to see you crush your next Hyrox. Let’s go, Sam!