Proctor Jeremy Hyrox Result

Overall Performance

Jeremy Proctor demonstrated a strong overall performance in the 2024 Brisbane HYROX race, ranking in the top 16% of all athletes and the top 22% within his age group. His total running time was notably faster than the average, indicating a strong running capability. However, he appears to exhibit a runner's profile as his strength-based segments could benefit from improvement. Jeremy started the race with an exceptionally fast pace, particularly in the first running segment, which may have contributed to fatigue in the later stages.

Segments to Improve

• Burpees Broad Jump (00:06:39, 99 Percentile Rank)
  • Analysis: This was Jeremy's weakest segment, significantly slower than average.
  • Training Strategies:
    • Plyometric Training: Incorporate box jumps, depth jumps, and lateral jumps to enhance explosive power.
    • Burpee Technique: Focus on efficient transitions from the floor to the jump, minimizing time spent on the ground.
    • Core Strengthening: Exercises like planks, Russian twists, and leg raises to improve stability during jumps.
• Wall Balls (00:06:04, 64 Percentile Rank)
  • Analysis: Performance was slower than average, indicating room for improvement in this strength-endurance task.
  • Training Strategies:
    • Medicine Ball Drills: Practice wall ball throws with varying weights to build strength and endurance.
    • Squat Form: Ensure proper squat depth and use of hip drive to maximize power output.
    • Interval Training: Incorporate high-intensity interval training with wall balls to simulate race conditions.
• Sled Pull (00:04:48, 68 Percentile Rank)
  • Analysis: Slower than average performance suggests a need for increased pulling strength and technique refinement.
  • Training Strategies:
    • Pulling Drills: Use sled drags, rope pulls, and resistance band exercises to build pulling strength.
    • Grip Strength: Incorporate exercises like farmer's walks and dead hangs to improve grip endurance.
    • Technique Focus: Practice efficient body positioning and footwork to enhance sled maneuverability.
• Sandbag Lunges (00:04:45, 62 Percentile Rank)
  • Analysis: Performance was below average, indicating a need for improved strength and form during lunges.
  • Training Strategies:
    • Weighted Lunges: Perform lunges with a sandbag or barbell to build leg strength and balance.
    • Stability Training: Incorporate exercises like single-leg squats and balance drills to enhance stability.
    • Mobility Work: Focus on hip flexibility and mobility to ensure proper lunge form and range of motion.
• Farmers Carry (00:02:18, 77 Percentile Rank)
  • Analysis: Performance was slower than average, suggesting a need for enhanced grip and core strength.
  • Training Strategies:
    • Grip Strength: Include exercises like plate pinches and wrist curls to improve grip endurance.
    • Core Stability: Perform exercises like farmer's walks, planks, and Russian twists to strengthen the core.
    • Carrying Drills: Practice carrying various weights over longer distances to build endurance.

Race Strategies

• Pacing Strategy: Consider starting the race at a more moderate pace to conserve energy for strength-based segments.
• Transition Efficiency: Focus on minimizing roxzone time by practicing quick transitions between exercises and running segments.
• Compromised Running Drills: Practice running immediately after strength exercises to simulate race conditions and improve recovery time.