Abrams Samih Performance Analysis

Overall Performance:

Hey Samih! First off, congrats on finishing in the top 25% out of nearly 3,000 athletes! That’s no small feat, and it shows you’ve got some serious grit 💪. You wrapped up this Hyrox with an overall time of 01:48:59, which places you in a solid position in your age group. However, we've got some areas to fine-tune to take your performance from good to great!

Looking at your pacing, it seems like you might have started a touch slower than the average, especially in the first running segment. Your Total Running Time of 00:55:50 was slower than average, suggesting that you lean more towards a strength profile, needing to enhance your running efficiency. But hey, that just means there’s room for improvement, and who doesn’t love a challenge?

Segments to Improve:

Now, let’s dive into those segments where you can really kick it up a notch:

• Wall Balls: Your time was 00:09:48, which was 00:57 slower than average. Wall balls are all about rhythm and technique. Focus on your squat depth and explosive power as you push up through your legs. To improve, try incorporating pyramid sets in your workouts. Start with 5 reps, rest, then 10, and so on, working up to 20 reps. This will help build endurance and strength.
• Sandbag Lunges: At 00:07:41, you were 00:46 slower than the average. It’s all about control here. Practice lunges with a sandbag on your shoulder or in a front rack position. Work on your balance and core stability. Try weighted step-ups to build strength in the same muscle groups. This will translate into more explosive power during your lunges.
• Burpees Broad Jump: Your time of 00:07:52 was 00:29 slower than average. Burpees can be a killer, but they’re also a fantastic full-body workout. Practice breaking them down: focus on your push-up form and jump mechanics. Try doing sets of 10, incorporating broad jumps after each set to build explosive power. You’ll be flying through these in no time!
• Sled Push: You clocked in at 00:03:38, which was 00:05 faster than average, so you’re solid here. However, let’s aim for even more efficiency. Practice your leg drive and core stability with sled drags and walking lunges to build your pushing strength while maintaining a strong posture.

Race Strategies:

During the race, pacing is key. Start your first run segment just a tad slower than your target pace to conserve energy for the latter half of the race. You’ve got the strength; let’s make sure you’re not burning out too early. Also, between transitions, focus on your breathing and shake out your muscles to keep blood flowing. Remember, the Roxzone is where the magic happens—so let’s cut down that rest time!

Also, incorporate some mental strategies during the race. Picture each segment as a mini-race in itself. Break it down into manageable parts. When the burpees hit, for example, think about how great that wall ball feels – just kidding, nobody loves wall balls. But you get the point! Keep a positive mindset, and don’t forget to enjoy the atmosphere of the event. You’re out there doing something most folks wouldn’t dream of!

Conclusion:

Samih, you’ve got a great foundation, but fine-tuning these segments will elevate your game. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing, keep training, and soon you’ll see those segments transform into your strengths! 💥

And hey, next time you’re feeling the burpees creeping up on you, just tell yourself, “At least I’m not doing wall balls!” Keep grinding, and I’m here to help you crush those goals! You’ve got this!

Cheers, and see you in the Roxzone!
The Rox-Coach