Griggs Suzanne Hyrox Result

Overall Performance:

Suzanne, you absolutely crushed it at the 2024 Dallas Hyrox competition, finishing in the top 5% overall and 8% in your age group! With a total time of 01:18:29, you demonstrated remarkable endurance and speed, especially in the running segments, where your total running time of 39:43 was an impressive 55 seconds faster than the average. You clearly have a runner's profile, which is fantastic, but it also indicates some areas where you can elevate your strength training to match that speed.

However, the pacing during your first segment (Running 1) seemed a bit off, coming in 28 seconds slower than average. This suggests you may have started conservatively, possibly saving energy, but that cost you precious seconds early on. The rest of your running splits were on fire, with your best lap being a lightning-fast 4:37. Keep harnessing that speed! Overall, your performance shows a strong foundation, and with a few tweaks, you can become even more formidable in the Hyrox arena. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa 💪

Segments to Improve:

Let’s zoom in on the segments that need some love:

• Wall Balls (00:05:11): This segment was a bit of a struggle, coming in 1:11 slower than average. To improve, focus on technique and building your endurance. Consider the following:
  • Drill 1: Wall Ball Technique Focus – Spend time each week practicing your wall balls. Aim for 3-4 sets of 15-20 reps, focusing on form. Work on your squat depth and explosive upward movement to ensure you’re maximizing your power output.
  • Drill 2: EMOM Wall Balls – Every minute on the minute for 10 minutes, perform 10 wall balls. This will build endurance and help you practice transitioning quickly between reps.
• Burpees Broad Jump (00:05:13): Slower than average by 17 seconds, this segment can be a game-changer with better efficiency.
  • Drill 1: Burpee Technique – Focus on the mechanics of your burpee. Break it down into parts: squat, plank, push-up, jump. Time yourself for 5 rounds of 10 burpees, aiming for consistency in your form.
  • Drill 2: Broad Jump Integration – Incorporate broad jumps into your burpee practice. After each burpee, perform a broad jump. Time yourself to see how quickly you can complete 10 rounds.
• Sled Pull (00:04:53): This segment is critical, and you were 3 seconds faster than average, but there’s always room for improvement.
  • Drill 1: Sled Pull Repetitions – Practice pulling heavy sleds over various distances (20-40m). Aim for 4-5 sets at maximum effort. Focus on keeping your hips low and driving from your legs.
  • Drill 2: Strength Training – Incorporate exercises like deadlifts and kettlebell swings into your routine to strengthen the posterior chain, which is vital for effective sled pulls.
• Roxzone (00:05:53): A little slower than average by 21 seconds, which might indicate time spent resting or transitioning.
  • Drill 1: Transition Practice – Set up mock transitions between exercises to practice efficiency. Time yourself to see how quickly you can move from one segment to the next.
  • Drill 2: Overall Conditioning – Incorporate high-intensity interval training (HIIT) sessions to improve your overall fitness. The more conditioned you are, the less time you’ll need between segments!

Race Strategies:

Now, let’s look at some race-day strategies to help you gain those precious seconds:

• Pacing Strategy: Start strong but controlled. Don’t be afraid to push a little harder in the first running segment; find that sweet spot where you can hold your pace throughout the race.
• Segment Transition: As you approach each exercise, visualize your transition. Have a clear plan for how you’ll approach the equipment and how you’ll exit each segment. You want to flow like a gazelle, not a hippo trying to do ballet.
• Stay Hydrated: Never underestimate the power of hydration. Ensure you’re drinking adequately before the race and consider a quick sip between segments if allowed. Hydration is performance’s best friend! 🏆
• Mindset: Stay positive and focus on your strengths. Remind yourself of your running prowess and use that to propel you through the tougher strength segments. “You’re not just competing against others; you’re competing against the person you were yesterday.”

Conclusion:

Suzanne, your performance was impressive, and you have the potential to dial it up even further! Focus on the areas we discussed, especially the wall balls and burpees. Remember, “Success is not owned, it’s leased. And rent is due every day.” Keep grinding, keep improving, and keep that competitive fire alive! With consistent effort and determination, you can unlock your full potential. Let’s get to work and smash those next races! 💥

Your Rox-Coach is here to support you every step of the way. Let’s dominate the next Hyrox together!