Medina Cecilia Hyrox Result

Overall Performance:

Cecilia, you crushed it out there at the 2024 Anaheim Hyrox event! Ranking 50th overall out of 405 athletes and 7th in your age group (40-44) puts you in the top 12%—that’s no small feat! 🏆 Your overall time of 01:21:27 shows that you have some serious grit and determination.

Now, let’s talk about your running. With a total running time of 00:37:46, you’re 04:12 faster than the average, which indicates a strong runner profile. However, your initial running segment (Running 1) was 01:35 slower than average. This suggests you might have started a touch too conservatively, possibly leaving some speed on the table. It’s crucial in Hyrox to find that sweet spot between pacing and performance. Remember, “The only way to get better is to push your limits.”

While your running segments show strength, there’s room to bolster your strength elements, especially in the segments that lagged behind. Let’s dive into those areas where you can really elevate your game.

Segments to Improve:

Here’s where the rubber meets the road, Cecilia. Your performance in the following segments needs some TLC:

• Wall Balls: 00:05:29 (62 Percentile Rank)
• Sandbag Lunges: 00:04:53 (49 Percentile Rank)
• Sled Pull: 00:05:32 (43 Percentile Rank)
• Ski Erg: 00:05:33 (81 Percentile Rank)
• Sled Push: 00:02:35 (39 Percentile Rank)
• Rowing: 00:05:22 (46 Percentile Rank)

Let’s break these down and work out how to turn your weaknesses into strengths:

1. Wall Balls

Focus on technique and endurance. Aim for sets of 10-15 reps with a focus on form. Work on your squat depth and explosive movement to get that ball up.

• Drill: 3 sets of 15 reps, focusing on quick rebounds from the squat.
• Technique: Ensure your feet are shoulder-width apart and maintain a straight back.

2. Sandbag Lunges

These can be taxing, especially after running. Work on your hip and leg strength to maintain form throughout the race.

• Drill: 4 sets of 10 lunges per leg with a sandbag, focusing on controlling your descent.
• Form Correction: Keep your torso upright and knee tracking over your toes.

3. Sled Pull

Grip strength and core stability are key here. If you’re struggling with the weight, you might need to build up your pulling power.

• Drill: 5 sets of 20 meters sled pulls at varying weights.
• Technique: Engage your core and use your legs to drive the movement.

4. Ski Erg

Improve your upper body endurance. This is a shoulder workout, and if they’re fatigued, you’ll struggle.

• Drill: 5 rounds of 500 meters with a focus on maintaining consistent pace.
• Tip: Incorporate mobility work for your shoulders to prevent fatigue.

5. Sled Push

Power output is essential here. You want to push with your legs and maintain a strong core.

• Drill: 5 sets of 30 meters of sled pushes, increasing weight each week.
• Form Correction: Keep your head up and push through your heels.

6. Rowing

Here, endurance and pacing are key. You want to maintain a strong stroke while conserving energy.

• Drill: 4 sets of 1,000 meters, focusing on maintaining a consistent stroke rate.
• Technique: Ensure your back is straight and you’re driving with your legs.

Roxzone: Transition Time

Your roxzone time of 00:07:24 is 01:35 slower than average. This indicates you might be spending too much time resting or transitioning between exercises. Focus on improving your overall fitness and speed in transitions.

• Drill: Practice quick transitions by setting up a circuit where you move from one exercise to another with minimal rest.
• Strategy: Visualize your transitions during training to improve fluidity.

Race Strategies:

• Pacing: Start with a strong but controlled pace; don’t go out too fast. Save your energy for the latter half.
• Breathing: Focus on your breath during the strength sections to maintain rhythm.
• Mindset: When fatigue sets in, remind yourself of your ‘why’. Keep that fire burning! “You can’t hurt me; I’m tougher than you think.”

Conclusion:

Cecilia, you have an incredible foundation to build upon! Your running is a standout, but we need to add some serious muscle to those strength segments. Remember, great things never come from comfort zones. Embrace the grind and keep pushing forward! As Jocko Willink says, “Discipline equals freedom.” So, let’s get disciplined in training, and you’ll be crushing those segments in no time! 💪💥

Now, go out there and make those weaknesses your new strengths! You got this! The Rox-Coach believes in you!