Basri Anwar Hyrox Result

Overall Performance:

Hey Anwar! First off, let’s give a shoutout to your solid performance at the 2024 Hong Kong Hyrox event! You landed in the top 34% overall and top 91% in your age group, which is no small feat. Your total time of 02:08:13 shows that you've put in the work, especially with a total running time that’s 02:54 faster than average. It looks like you’ve got a strong runner profile going on, which is awesome! However, your pacing in the first running segment was a bit on the slower side—00:06:02 compared to the average. This might have cost you some valuable seconds that could have been spent crushing those wall balls instead.

Your performance in the running segments is impressive, but there’s room for improvement in your strength-based segments. It seems like you need to balance your running prowess with a little more strength training to really take your Hyrox game to the next level. Remember, it’s not just about getting to the finish line—it's about dominating every zone like a champ! 🏆

Segments to Improve:

• Wall Balls (00:15:34): Ouch! That’s a bit of a time sink. To improve your wall balls, focus on technique and consistency. Try the following:
  • Practice your squat depth and explosive movement with a lighter ball. Aim for 3 sets of 10-15 reps, focusing on form.
  • Work on your endurance by incorporating AMRAP (As Many Reps As Possible) wall balls in a set time, like 5 minutes. Track how many you can do and aim to improve each week.
• Sled Pull (00:08:05): This segment could use some serious TLC. Improve your sled pull strength and efficiency by:
  • Incorporating heavy sled pulls into your weekly training. Aim for 4-5 sets over a distance of 20-30 meters. Focus on keeping your hips low and driving with your legs.
  • Mix in some resistance band rows to strengthen your upper body for better pull mechanics.
• Sandbag Lunges (00:08:26): Lunges are a killer for strength and stability. To sharpen this skill:
  • Practice weighted lunges (front or back) for added resistance. Try 3 sets of 10-12 lunges per leg.
  • Balance your lunges with some core stability work, such as planks or side planks, to keep your form tight during the movement.
• Burpees Broad Jump (00:08:44): Burpees are your nemesis, huh? Let’s turn that around:
  • Implement burpee drills in your HIIT sessions. Start with 5 rounds of 10 burpees, focusing on explosive jumps and quick transitions.
  • Pair burpees with broad jumps. For instance, do 5 burpees, then 5 broad jumps, and repeat for 3-4 sets.
• Rowing (00:05:55): A little more power in those pulls could do wonders. Consider:
  • Spend time focusing on technique. Use drills like 20 seconds of hard rowing followed by 40 seconds of easy rowing to improve your efficiency.
  • Incorporate interval sprints on the rower—10x30 seconds at max effort with 30 seconds of rest.
• Roxzone (00:10:10): Transitions are key! You were faster than average, but let’s get that down even more:
  • Practice your transitions during training by setting up mock Hyrox zones. Time yourself moving from one station to the next, focusing on efficiency and speed.
  • Work on your overall fitness. Incorporate circuit training that mimics the Hyrox flow to build up your stamina for those transition times.

Race Strategies:

To conquer the race next time, here are some strategies:

• Start with a controlled pace on your first run. Maybe don’t sprint like you’re being chased by a bear. Find a rhythm that sets you up for success in the strength zones.
• When transitioning to strength exercises, take a moment to mentally prepare. A clear mind can lead to better form and performance.
• Use the power of visualization! Picture yourself nailing the wall balls or sled pull before you get to them.
• Stay hydrated and fuel up properly before the race. You wouldn’t drive a car on empty, right? 🥤

Conclusion:

Anwar, you’ve got what it takes to level up your Hyrox game! Remember, “Success is the sum of small efforts, repeated day in and day out.” So let’s tackle those weaknesses head-on and turn them into strengths. Keep your eye on the prize and don’t forget to have fun along the way! If you can conquer those wall balls, you can conquer anything! 💪💥

Keep pushing, keep improving, and I’m here to help you every step of the way. Until next time, keep that hustle strong!

– The Rox-Coach