Morrison Hamish Performance Analysis

Overall Performance:

Hey Hamish! First off, massive kudos for finishing in the top 33% overall and top 84% in your age group at the 2024 Hong Kong Hyrox event! That's no small feat, especially when you consider you were competing against 2,712 athletes. Your total time of 02:04:57 shows you’ve got the endurance down, and your total running time of 53:55, which is 7:33 faster than average, clearly highlights your strength in running. You’ve got some solid runner vibes going on, but it seems like you might have sprinted out of the gate a bit too quickly. That 5:22 in Running 1 was quite a jump; it might have left your legs wondering what hit them later on. So, let’s work on that pacing strategy!

While your running is definitely a strength, you’ve got a bit of room to grow in the strength-based segments. The wall balls, burpees broad jump, sandbag lunges, and farmers carry showed some serious opportunities for improvement. You’re like a gazelle on the track, but we need to add some more muscle to that frame to tackle those strength challenges. Let’s dive into those segments and see how we can transform them from weak links into powerhouses! 💪

Segments to Improve:

• Wall Balls (15:23): This segment definitely needs some TLC. It’s crucial to maintain a steady rhythm here. Work on your squat depth and explosive power. Try the following:
  • Drill: Practice wall ball shots with a lighter ball to focus on form. Aim for consistent depth and height.
  • Technique: Keep your core tight and use your legs to drive the ball up rather than just relying on your arms.
  • Endurance: Incorporate EMOM (Every Minute on the Minute) workouts with wall balls to build stamina.
• Burpees Broad Jump (12:17): Oof, that time could use some love! Burpees can be brutal, but they’re also a great way to build strength and endurance. Here’s how to amp it up:
  • Drill: Start with practicing just the burpee, focusing on speed and form. Then add the broad jump after a set number of burpees.
  • Technique: Focus on the explosive jump; try to land softly and immediately go into the next burpee.
  • Strength: Incorporate plyometric exercises like box jumps to develop explosive power.
• Sandbag Lunges (11:08): This segment really needs to be tackled! To improve your performance, let’s get those legs burning:
  • Drill: Start with bodyweight lunges focusing on depth and balance before adding the sandbag.
  • Technique: Keep your torso upright and core engaged. Make sure your knee doesn’t go past your toes.
  • Strength: Include weighted lunges in your routine, possibly with a pause at the bottom to build strength.
• Farmers Carry (03:21): Let's give those grip and core muscles a workout!
  • Drill: Increase the weight gradually in your farmers carry training sessions, focusing on maintaining good posture.
  • Technique: Ensure your shoulders are back and your core is engaged throughout the carry.
  • Endurance: Incorporate longer carries into your workouts to build stamina.
• Roxzone (10:49): Transition time is key! Improving your overall fitness will help you cut down on this segment:
  • Drill: Practice transitions between exercises in your workouts to simulate race conditions.
  • Technique: Focus on your breathing and mental preparation to maintain a steady pace during transitions.
  • Endurance: Include circuit training to boost overall fitness and improve transition speed.

Race Strategies:

Hamish, let’s talk strategies to implement during your next race! Consider the following:

• Pacing: Start off at a moderate pace, especially in those first few runs. It's not a sprint to the finish line; it’s a smart race! Remember, "Slow is smooth, and smooth is fast." 🏃‍♂️
• Hydration and Nutrition: Make sure you’re well-hydrated and fueled before the race. Carry some gels or drinks that you can easily consume during the transition phases.
• Mindset: Keep a positive attitude. Visualize your success, and remember why you’re doing this. You’re not just running; you’re building resilience and strength!

Conclusion:

Overall, Hamish, you’ve got a solid base to build on. Your running is a strong point, but it’s time to beef up those strength segments. Remember, even a gazelle needs to hit the gym sometimes! 💥 Keep pushing your limits, and don’t hesitate to get in those extra training sessions. "The only bad workout is the one that didn’t happen." Now, go out there, smash those goals, and show them what you’re made of! The Rox-Coach is here cheering you on every step of the way! 🏆