Overall Performance
Cory Burgerhout had a strong performance in the 2021 New York Hyrox race, finishing in the top 10% of all athletes and in the top 18% of his age group. His overall time of 01:23:30 was impressive, especially considering his faster than average total running time of 00:38:59. This indicates that Cory has a strong running profile and should continue to prioritize his running training.
Segments to Improve
1. Sled Push: Cory lost 02:42 compared to the average time for this segment. To improve his performance in the Sled Push, Cory should focus on building strength and power in his legs and upper body. Specific exercises to incorporate into his training routine include squats, deadlifts, and push presses. Additionally, practicing proper form and technique during the push will help him optimize his efficiency and speed.
2. Farmers Carry: Cory lost 00:55 compared to the average time for this segment. To improve his performance in the Farmers Carry, Cory should work on developing grip strength and overall endurance. Exercises such as farmer's walks, kettlebell swings, and pull-ups will help him build the necessary strength and stamina. Additionally, practicing breathing techniques and maintaining a steady pace during the carry will be beneficial.
3. Sled Pull: Cory lost 00:54 compared to the average time for this segment. To improve his performance in the Sled Pull, Cory should focus on building strength in his legs and core. Exercises such as sled pulls, squats, and planks will help him develop the necessary muscles for this movement. Additionally, practicing a smooth and powerful pulling technique will help him optimize his speed.
4. Sandbag Lunges: Cory lost 00:38 compared to the average time for this segment. To improve his performance in the Sandbag Lunges, Cory should work on developing lower body strength and stability. Exercises such as walking lunges, Bulgarian split squats, and step-ups will help him build the necessary muscles. Additionally, practicing maintaining proper form and balance during the lunges will be beneficial.
5. Wall Balls: Cory lost 00:13 compared to the average time for this segment. To improve his performance in the Wall Balls, Cory should focus on building leg and core strength. Exercises such as squats, lunges, and medicine ball slams will help him develop the necessary muscles. Additionally, practicing a smooth and efficient throwing motion will help him optimize his speed.
6. Burpees Broad Jump: Cory lost 00:11 compared to the average time for this segment. To improve his performance in the Burpees Broad Jump, Cory should work on developing explosive power in his legs and upper body. Exercises such as box jumps, plyometric push-ups, and burpees will help him build the necessary strength and speed. Additionally, practicing a quick and efficient transition between the burpees and broad jumps will be beneficial.
Strategies
- Pacing: Cory should focus on maintaining a consistent pace throughout the race. It's important for him to avoid starting too fast and burning out early, as this could negatively impact his overall performance. By pacing himself properly, Cory will be able to maintain his energy levels and perform at his best throughout the race.
- Transitions: Cory should work on improving his transition times in the Roxzone. This can be achieved through improved overall fitness and specific training focused on smooth and efficient transitions between exercises. Incorporating interval training and circuit workouts into his training routine will help him improve his overall fitness and speed up his transitions.
- Mental Preparation: Cory should work on developing mental strategies to stay focused and motivated during the race. This can include visualization techniques, positive self-talk, and setting small goals throughout the race. By maintaining a positive mindset and staying mentally engaged, Cory will be able to push through any challenges and perform at his best.
Overall, Cory Burgerhout had a strong performance in the 2021 New York Hyrox race. By focusing on improving specific segments and implementing effective race strategies, Cory has the potential to further enhance his performance and achieve even better results in future races.