Smith Judah Hyrox Result

Overall Performance:

Judah, you had a solid showing at the 2024 Dallas Hyrox event! Finishing 55th overall puts you in the top 14%, which is no small feat when you consider you were up against 392 athletes. Your overall time of 01:18:02 shows you’ve got some good endurance and tenacity. However, we did see that your total running time was a bit slower than average, coming in at 00:39:38. This suggests that while you have the strength to tackle those obstacles, we might need to fine-tune your running for future races.

Looking at your splits, it seems you might have started a little too slow with your first running segment (00:04:47) but picked up the pace during Running 2 (00:04:22). This indicates you have the potential for a faster start—let’s work on that! You appear to be more of a strength athlete than a pure runner, which means we’ll want to shift some focus to running drills to balance your game. Just remember, you’re not just running; you’re Hyroxing! 💪

Segments to Improve:

• Roxzone (00:10:24): This was your biggest time drain—5:02 slower than average! This indicates that you might have spent too much time transitioning or resting between exercises. To improve this segment, focus on your overall fitness and practice quicker transitions between exercises. Try incorporating circuit-style workouts that mimic race conditions, where you can practice moving quickly from one exercise to another.
• Burpees Broad Jump (00:04:53): You were 51 seconds slower than average here. This exercise can be taxing, especially when you're fatigued, but it’s crucial. Work on your burpee form to ensure you’re moving efficiently. Try doing “burpee ladder” drills, where you increase the number of burpees each round until you hit failure. This will help build endurance and speed for that exercise.
• Sandbag Lunges (00:04:52): You were 12 seconds slower than average. Lunges can be tricky, especially when your legs are tired. To strengthen your lunges, incorporate weighted lunges into your training. Perform them in a forward, backward, and lateral motion to develop all-around strength. Additionally, consider performing lunges in a circuit to simulate race fatigue.

Race Strategies:

• Pacing: Start your first run segment with a more aggressive pace. You don’t need to sprint, but aim for something around 4:30. That way, you’ll be warmed up for the obstacles to come.
• Transitions: Work on rehearsing your transitions during training. Set up a mini-course to go from one exercise to another quickly. Time yourself and aim to beat your previous times. Think of it as a race within a race—because let’s be honest, we all want to crush our own best times!
• Mindset: Keep your head in the game. Sometimes when the fatigue hits, it’s easy to let your form slip. Remember to breathe and focus on your technique, especially during the tougher exercises. If you’re feeling like you can't push any further, just remember: “Pain is temporary, but pride is forever.” 🏆

Conclusion:

Judah, you’re already doing great, but there’s always room for improvement. Your performance is a clear indicator that with a few tweaks in your training and strategy, you can elevate your game even higher. Remember, Hyrox isn’t just about strength or running—it's about how well you can combine both under fatigue. Let’s turn those segments into strengths and aim for a top 20 finish next time! Keep grinding, and don't forget to enjoy the process. “The only bad workout is the one that didn’t happen.” 💥

Keep pushing, keep improving, and keep Hyroxing! You've got this! From your friendly Rox-Coach, let’s make those gains happen! 💪