Sanmiguel Oscar Hyrox Result

Overall Performance:

Oscar, you absolutely crushed it at the 2024 Hong Kong Hyrox, finishing in the top 12% overall and top 34% in your age group! Not too shabby for a day’s work. Your overall time of 01:25:35 shows that you've got some serious endurance and speed—your total running time of 00:40:46 is 02:00 faster than average, indicating you're more of a runner than a stone-cold strength machine. Your best running lap of 00:04:41 is solid, but let’s dive a bit deeper into your pacing. It looks like you kicked off with a blistering pace in Running 1, a bit too fast perhaps, which might have left you a little gassed for the later segments. Remember, even Usain Bolt didn’t run like he was being chased by a lion the whole race! 🏃‍♂️💨

Segments to Improve:

Now, let’s talk about the segments that need a bit of polishing. Your Burpees Broad Jump, Sandbag Lunges, and Wall Balls were your weakest links, and they’re definitely areas where we can turn things around:

• Sandbag Lunges (00:07:19): This was like watching a sloth try to climb a tree—definitely not your strong suit. Focus on building your leg strength and endurance here. Try these drills:
• Weighted Lunges: Start with your body weight, then add a light sandbag to get used to the load. Aim for 3 sets of 12-15 reps each leg.
• Walking Lunges: These will not only help with strength but also with your balance. Go for distance rather than speed—3 sets of 20 meters.
• Tempo Lunges: Slow down the movement. Take 3 seconds to lower yourself, hold for 1 second, then explode up. This builds strength and control.
• Wall Balls (00:07:44): You were taking your time here like it was a leisurely picnic. Let’s tighten this up:
• Wall Ball Drills: Work on your technique with lighter balls. Focus on the squat and the throw—3 sets of 15 reps.
• Dynamic Squats: Include jump squats to build explosive power. 3 sets of 10, resting only as needed.
• Interval Training: Combine wall balls with short running intervals. 30 seconds of wall balls, then a 30-second sprint—repeat for 10 minutes.
• Burpees Broad Jump (00:06:04): This segment slowed your momentum like a traffic jam on a holiday weekend. Let’s fix that!
• Burpee Technique: Ensure your form is on point. Focus on getting your chest to the ground and jumping explosively. 3 sets of 10 reps.
• Broad Jump Drills: Work on explosive jumps—3 sets of 5 broad jumps, rest as needed.
• Burpee Variations: Try doing burpees with a tuck jump at the end to increase your explosive power and agility.
• Sled Pull (00:04:47): You were pretty average here, but we can definitely work on this. Here’s how:
• Sled Pulls: Increase frequency in your training. Use varying weights to find your sweet spot and gradually increase.
• Core Strengthening: A strong core is essential for sled pulls. Include planks, Russian twists, and hanging leg raises in your routine.

Race Strategies:

During the race, pacing is key! You started strong, but try to save a little more energy for the middle sections. It’s like a good movie—you don’t want to peak too early! Here are a few strategies:

• Controlled Start: Ease into the first running segment, aiming to find a rhythm rather than sprinting out of the gate.
• Breathing Techniques: Focus on your breathing during the high-intensity exercises to maintain endurance. Inhale through your nose, exhale through your mouth—like you’re blowing out candles on your birthday cake.
• Hydration: Keep your hydration in check. A well-hydrated athlete performs better—just don’t overdo it right before the running segments!
• Transitions: Work on making your transitions quicker—practice moving from one exercise to another in training. You want smooth like butter, not sticky like honey.

Conclusion:

Oscar, you’ve got the foundations to be a serious contender! With a little focus on your weaker segments and refining your race strategy, you’ll be flying up the ranks in no time. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep grinding, stay motivated, and don’t forget to enjoy the journey. You've got this! 💪💥

Now get out there and show those sandbags who’s boss! The Rox-Coach is cheering for you! 🏆