Schenk Till Hyrox Result

Overall Performance:

Till, you absolutely crushed it at the 2024 Stockholm Hyrox event, finishing with an overall time of 01:30:59. That places you in the Top 67% of 1095 athletes and Top 65% in your age group. Well done! Your total running time of 00:42:35 was 02:24 faster than average, showcasing your strong running profile. It seems like you like to run—maybe you're part gazelle? 🦒 But a closer look at your splits indicates that you might have started a bit too fast in the first segment, leading to some slower times in the later running sections. Remember, pacing is crucial; it’s a marathon, not a sprint (unless you’re sprinting the marathon, but that’s a different story).

Segments to Improve:

You’ve got some solid strengths, but there are a few segments that could use some serious TLC. Here’s where to focus your energy:

• Wall Balls (00:08:56) - This was your slowest segment, placing you in the 84th percentile. Aim for more efficiency and power. Try this:
  • Drill: Start with lighter weights to refine your form. Focus on getting into a rhythm—think of it as a dance, but one that won’t embarrass you at a wedding.
  • Technique: Work on hip extension and squat depth. Ensure your core is engaged to maintain balance and timing.
  • Workout: Incorporate 3x AMRAP (as many reps as possible) in 90 seconds, resting 30 seconds between rounds, aiming for consistent reps.
• Burpees Broad Jump (00:06:46) - You lost time here by about 56 seconds compared to the average. Try these:
  • Drill: Break it down into burpees and broad jumps separately. Increase your explosive power with box jumps and squat jumps.
  • Technique: Focus on landing softly and maintaining a quick transition between the burpee and the jump. It’s like a dance move—smooth, but with a lot more sweat.
  • Workout: 4 rounds of 10 burpees + 10 broad jumps, focusing on speed and form. Aim to decrease your transition time.
• Sled Pull (00:05:25) - You were about 8 seconds slower than average, which tells us you need more pulling power:
  • Drill: Incorporate resistance bands or sled pulls in your workouts twice a week. Focus on driving through your legs.
  • Technique: Maintain a strong posture with a forward lean; this helps in utilizing your core and upper body more effectively.
  • Workout: 5x30m sled pulls at a challenging weight, resting 2 minutes between sets. Work on finding your rhythm.

Race Strategies:

• Pacing: Start conservatively! You came out strong, but dial it back a bit on that first run. Aim to maintain a steady pace that allows you to sustain energy for the later segments.
• Transition Times: Work on your transition skills. Every second counts! Practice quick changes between exercises to cut down on roxzone time. Consider this: if you're faster than a cheetah in transitions, you're golden! 🐆
• Mental Game: Embrace the grind! Remember that every rep brings you closer to your goals. Use mantras like, "I am stronger than I was yesterday," to keep your mind sharp.

Conclusion:

Till, you're on the right path! You’ve shown some impressive speed and endurance, but refining those technique-heavy segments will unlock your full potential. As David Goggins says, “You are not going to die because you’re tired.” So, push through those tough drills and embrace the discomfort! Remember, every time you hit the wall, it's just the universe's way of asking, "How bad do you want it?" 💥

Keep that fire burning and let’s get to work on making those weaknesses your strengths! You've got this, champ! 💪

— The Rox-Coach