Bachman Cory Hyrox Result

Overall Performance:

Cory, first off, let’s take a moment to appreciate what you accomplished at the 2024 Anaheim Hyrox event! Finishing 28th overall and 5th in your age group puts you in the top 4% and 3% respectively out of over 600 athletes. That’s no small feat! Your overall time of 01:11:53 is impressive, and while your total running time of 00:33:18 shows you have a solid runner profile (03:08 faster than average), we’ve got some work to do to elevate your strength and transition game. Remember, it’s not just about how fast you can run; it’s about how you can endure and push through each segment. 💪

Looking at your pacing, it seems you started off a bit slower on the first running segment (00:05:10), which may have held you back from maximizing your potential early on. However, you quickly found your rhythm with that blistering Running 2 lap at 00:03:23—talk about a comeback! Your performance indicates a strong running background, but we need to enhance your strength elements to truly dominate the course.

Segments to Improve:

Now, let’s dive into the nitty-gritty of where we can turn those weaknesses into strengths. Here are some segments that need your attention:

• Wall Balls (00:06:07): This was your slowest segment, and it cost you valuable time. Focus on your squat depth and ensure you're using your legs to drive the ball upward. Incorporate high-rep wall ball workouts into your routine, aiming for sets of 20-30 reps. Gradually increase weight or add a target height to push your limits.
• Sandbag Lunges (00:04:51): This segment was also slower than average. Improve your core stability and leg strength through weighted lunges and single-leg exercises. Aim for 3 sets of 10-15 lunges per leg with a heavy sandbag, maintaining proper form and balance.
• Sled Pull (00:04:17) & Sled Push (00:02:32): Both of these segments need improvement. Incorporate sled training into your workouts, focusing on both pushing and pulling. Aim for 4-6 sets of 30 meters with rest intervals to build strength and endurance. Make sure to keep your hips low and drive through your heels.
• Rowing (00:04:50): Time to work on that rowing technique. Focus on the drive phase and engage your core. Practice interval rowing sessions (e.g., 500m sprints with rest) to boost your speed and efficiency. Consider alternating your grip (overhand/underhand) to find what feels best for you.
• Ski Erg (00:04:30): Here, we want to refine your technique. Keep your core engaged and use your legs to generate power. Try 10-20 second sprint intervals to build strength and power—your heart will thank you later!

Race Strategies:

When it comes to race day, strategy is just as vital as strength and speed. Here are a few tips:

• Pacing: Start with a controlled pace on the first run. You don’t want to end up seeing your breakfast again! Aim to hit your splits consistently instead of going all out right from the start.
• Transitions: Your Roxzone time of 00:06:20 shows there’s room to improve on your transitions. Practice quick changes between exercises in your training sessions. Set a timer for each transition to simulate race conditions, aiming to get faster each time.
• Breathing: Focus on your breath during strength segments. Deep, controlled breaths can help maintain focus and power output.
• Mindset: Embrace the discomfort! As Goggins puts it, “You will never learn from people if you always tap dance around the truth.” Acknowledge what you need to work on and attack those weaknesses with relentless determination.

Conclusion:

Cory, you have shown tremendous potential with your running ability, but it’s time to level up your strength game and transitions. Remember, every champion was once a contender that refused to give up. Let’s take your training to the next level and focus on those segments that need work. Stick to a consistent training schedule, stay disciplined, and keep that fire burning. As Jocko says, “Discipline equals freedom.” 💥

Keep pushing yourself, stay committed, and let’s make sure your next race is nothing short of extraordinary! I’m here to support you every step of the way. You got this! 🏆

– The Rox-Coach