Stubbs Adam Hyrox Result

Overall Performance:

Adam, first off, let’s take a moment to appreciate your effort out there in Birmingham! Finishing with a time of 01:24:39 puts you at a solid overall rank of 1296, which is in the top 47% of a whopping 2702 athletes. Not too shabby! In your age group, you landed at 301, which is also in the top 53%. Clearly, you’ve got some fire in those legs! 🔥

Your total running time of 00:38:51 is impressive, coming in 03:33 faster than average. This suggests you’ve got a runner’s profile, which is fantastic! However, we need to balance that with some strength work to really maximize your potential. The splits tell us a story: you started a bit slower in the first run but picked up steam significantly in the second. Just remember, pacing is key! You don’t want to be the guy who runs out of gas before reaching the finish line—unless you’re trying to audition for a role in a running-themed soap opera. 🏃‍♂️💨

Segments to Improve:

Now, let’s get into the nitty-gritty of where you can improve. Here are the segments that need a little TLC:

• Roxzone (00:07:40): This time was 01:02 slower than average. This indicates that you may have taken a bit too long during transitions. To improve here, work on your overall fitness and practice faster transitions. Incorporate drills that simulate race conditions to help you get in and out of each zone more efficiently. Think of it as rehearsing for a sprinting version of a pit stop!
• Wall Balls (00:07:20): You were 00:56 slower than average here. Wall balls require a combination of strength and endurance. Let’s tackle this with some high-rep wall ball sessions. Aim for 3 sets of 15 to 20 reps. Focus on your squat depth and explosive upward movement. If you can’t find a wall, just pretend the wall is your ex—throw that ball as hard as you can! 😆
• Sandbag Lunges (00:06:11): You were 01:10 slower than the average. Lunges can really sap your energy, so let’s build up your leg strength and endurance. Try incorporating weighted lunges into your routine, aiming for 3 sets of 10 lunges on each leg, using a sandbag or dumbbells for extra resistance. Remember, form is key here—no need to look like a flamingo trying to balance!
• Burpees Broad Jump (00:05:08): You were 00:05 faster than average, but it’s still an area to build on. Increase your explosiveness with plyometric training. For example, do 3 sets of 10 burpee broad jumps, focusing on landing softly to protect those knees. Think of it as your superhero training—leaping over buildings in a single bound!
• Sled Push / Pull: Both were slower than average (00:03:02 and 00:04:51 respectively). To improve, focus on heavy sled pushes and pulls in your training. Aim for short, intense intervals of around 20-30 meters, resting as needed to maintain good form. The sled isn’t going to push itself, so channel your inner Hulk and get after it! 💪
• Farmers Carry (00:02:23): You were 00:14 slower than average, which suggests a need for grip strength and core stability. Incorporate farmer’s carries into your routine by walking with heavy dumbbells for distance. Aim for sets of 40-50 meters. It’s basically like carrying your groceries in one trip—challenge accepted! 🛒

Race Strategies:

When it comes to race day, strategy is everything. Here are some strategies to keep you on track:

• Pacing: Aim for a steady pace at the beginning of each run segment. It’s tempting to go all out, but you’ll want to save energy for the later parts of the race. Think of it as a marathon, not a sprint—unless you’re training for the 100m dash, in which case, go nuts!
• Transitions: Practice your transitions during training. Set up a mini-course where you can practice moving from one exercise to another quickly. Think of yourself as a well-oiled machine—no time wasted!
• Mindset: Keep a positive mindset throughout. You’ve trained hard for this, so trust in your preparation. Remember, it’s not just a race; it’s an experience. Embrace the grind; every second counts!

Conclusion:

Adam, your performance in Birmingham shows that you’re on the right track, but there’s always room for improvement. Focus on your weaknesses, and you’ll turn them into strengths. Remember, “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” So, get out there, keep grinding, and let’s turn that 47% into 100% next time! 🏆

Keep pushing, stay motivated, and never forget to have fun along the way. You’ve got this! This is The Rox-Coach signing off—let’s crush it next time! 💥