Granger Hamish Hyrox Result

Overall Performance

Hamish Granger delivered a commendable performance at the 2024 Brisbane HYROX PRO event. With an overall rank of 56 out of 212 athletes, he is in the top 26%, and ranks 16th in his age group of 25-29, placing him in the top 36%. His total running time of 32:25 was 4:44 faster than the average, indicating a strong runner profile. This suggests that Hamish excels in running, but may need to focus more on strength and transition exercises to balance his performance. Additionally, his early running segments were significantly faster than average, indicating a strong start, although there might be a risk of starting too fast, which could affect energy levels later in the race.

Segments to Improve

• Burpees Broad Jump: This was the most challenging segment for Hamish, being 2:13 slower than the average. To improve:
  • Drills: Practice explosive power and endurance with burpee variations and plyometric exercises such as box jumps and tuck jumps.
  • Technique: Focus on maintaining a steady rhythm and minimizing rest between jumps. Use video analysis to assess form and make adjustments for efficiency.
• Sandbag Lunges: Hamish was 1:11 slower than average here.
  • Exercises: Incorporate sandbag lunges in training, focusing on stability and endurance. Include weighted lunges and Bulgarian split squats to build strength.
  • Technique: Ensure proper form by maintaining a straight back and controlled movement. Work on hip mobility to facilitate smoother transitions.
• Wall Balls: He was 1:01 slower than average.
  • Exercises: Integrate wall ball drills into workouts, emphasizing full squats and explosive throws. Add medicine ball slams and thrusters for power.
  • Technique: Focus on a consistent breathing pattern and maintaining a steady pace. Practice catching the ball at eye level to reduce time between reps.
• Farmers Carry: This segment was 32 seconds slower than average.
  • Exercises: Incorporate grip strength exercises such as dead hangs and wrist curls. Practice farmers carries with heavier weights to build endurance.
  • Technique: Ensure a tight core and upright posture to improve efficiency. Practice quick transitions in picking up and putting down weights.
• Sled Pull: Hamish was 19 seconds slower than average.
  • Exercises: Incorporate resisted sled pulls and prowler pushes to build strength and endurance in the legs and back.
  • Technique: Focus on a low stance and consistent, powerful pulls. Work on developing a rhythm to maintain momentum.

Race Strategies

• Pacing: While Hamish’s strong start is an asset, he should consider pacing himself more evenly across the race to conserve energy for later segments, particularly challenging strength exercises.
• Transition Efficiency: Although his Roxzone time was faster than average, continued focus on improving transition times between exercises will enhance overall performance. Practice quick transitions in training by setting up mini-circuits that mimic race conditions.
• Compromised Running Training: Given his strong running ability, Hamish should incorporate compromised running drills, where he runs after performing strength exercises like burpees or sled pulls. This helps train the body to adapt to fatigue and maintain a fast pace.
• Strength-Endurance Balance: Since Hamish has a runner's profile, incorporating more strength-based workouts into his routine will help balance his performance. Focus on compound movements and high-intensity interval training to build muscular endurance.