Campbell Dean Hyrox Result

Overall Performance:

Dean, you crushed it out there in Dallas! Finishing with an overall time of 01:47:26 puts you in the top 48% of a competitive field of 392 athletes, which is nothing to sneeze at. Your total running time of 00:46:07 shows you’ve got some serious speed—2:29 faster than the average! That's like outrunning your own shadow, or maybe just your buddy who always lags behind. Your best running lap of 00:04:56 indicates that you can bring the heat when it comes to running, which is a solid strength.

However, pacing might have been an issue in the first segment, where you were 36 seconds slower than average. This suggests that you may have started a bit too conservatively. You’re not just running to the fridge; you’re racing! Given your profile, it appears you're more of a runner than a strength athlete, so let’s capitalize on that speed while tightening up some of those strength segments.

Segments to Improve:

• Roxzone (00:13:24) - 98th Percentile: This is your biggest area for improvement. You spent nearly 5 minutes longer than the average athlete in transition. Focus on improving your fitness and transition speed. Try these drills:
• High-Intensity Interval Training (HIIT): Incorporate short bursts of running followed by bodyweight exercises. This will help you adapt to quick transitions.
• Practice Your Transitions: Set up mock races where you practice going from one exercise to another, minimizing downtime.
• Sled Pull (00:10:22) - 65th Percentile: Here’s where you slowed down a bit. Focus on your pulling technique and overall strength:
• Strength Training: Incorporate heavy pulls and rows into your workouts. Consider using resistance bands to build explosive power.
• Form Correction: Ensure your posture is strong. Keep your core tight and drive through your legs.
• Burpees Broad Jump (00:07:41) - 83rd Percentile: We need to kick it up a notch here. Burpees can be a killer, but we want to make them your best friend:
• Burpee Variations: Add in variations like Spiderman burpees to improve mobility and strength.
• Plyometric Workouts: Focus on explosive movements to help with the jump aspect—think box jumps or jump squats.
• Sandbag Lunges (00:08:09) - 77th Percentile: Lunges shouldn’t feel like a punishment—let's make them feel like a party:
• Weighted Lunges: Increase the weight gradually to build strength while maintaining form.
• Endurance Lunges: Try longer sets with lighter weights to build endurance.
• Wall Balls (00:10:01) - 52nd Percentile: We want those wall balls to feel like a breeze:
• Technique Focus: Work on your squat depth and ensure you’re using your legs to drive the ball up, not just your arms.
• Reps and Sets: Include wall ball drills in your regular workouts to increase your comfort and speed.

Race Strategies:

During the race, pacing is critical. Consider these strategies:

• Controlled Start: Aim to start with a slightly faster pace than you did this time, especially in the first running segment, to avoid the slower time hit.
• Visualize Your Transitions: Before race day, visualize how you’ll transition between exercises. This mental practice can help smooth out the actual transitions.
• Stay Hydrated and Energized: Make sure to fuel up properly before and during the race. A hydrated athlete is a happy athlete!

Conclusion:

Dean, you’ve got a fantastic foundation to build on! Your running prowess gives you an edge, but it’s about balancing that with the strength components of Hyrox. Remember, “Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” So let’s embrace those challenges and turn those weaknesses into strengths. 💪💥

Keep pushing, keep striving, and don’t forget to enjoy the journey. You’ve got this, champ! And remember, the only bad workout is the one that didn’t happen. Catch you next time—The Rox-Coach is out! 🏆