Bexton Sommer Hyrox Result

Overall Performance:

Sommer, you crushed it out there in London! Finishing 354th overall and 78th in your age group puts you in the top 23% and 27% of a competitive field of 1,523 and 286 athletes respectively. Your overall time of 01:23:52 is commendable, especially considering you ran 2:50 faster than average. This highlights your strong running profile. In fact, you could say you were flying out there—if only we had wings, right? 🦅

However, there are a few areas in your performance that could use some fine-tuning. Notably, your pacing during the initial running segment was a bit slower than average, suggesting that you might have started too conservatively. Remember, Hyrox is all about finding that sweet spot between strength and endurance. You’ve got the running side nailed, but we need to work on turning those strength segments into your superpowers. Let’s get into the nitty-gritty!

Segments to Improve:

The segments where there’s the most room for improvement are:

• Wall Balls: 00:06:08 (1:42 slower than average)
• Burpees Broad Jump: 00:06:18 (0:51 slower than average)
• Sled Pull: 00:05:14 (0:02 faster than average)
• Sled Push: 00:02:41 (0:07 slower than average)

Let’s break these down:

Your wall balls took a hit, so let’s focus on building your power and endurance. To improve:

• Technique Drill: Focus on your squat depth and throwing mechanics. Aim for a consistent range of motion and catch the ball with both hands to prepare for your next throw.
• Strength Training: Incorporate squats and medicine ball throws into your routine. Try 3 sets of 10-15 reps of each, focusing on explosive power.
• Endurance Work: Add EMOM (Every Minute on the Minute) wall ball sessions where you do 10 wall balls at the top of each minute for 10 minutes. This will build both endurance and mental toughness.

Burpees can be a killer, but they shouldn’t leave you gasping for air. To improve this segment:

• Drill Practice: Break it down. Do 5 burpees followed by a broad jump. Repeat for 5 sets, focusing on keeping your pace consistent and controlled.
• Strength Work: Incorporate plyometric exercises like box jumps and squat jumps to build explosive strength.
• Conditioning: Add high-intensity interval training (HIIT) sessions that include burpees to improve your stamina and efficiency. Try 30 seconds of burpees followed by 30 seconds of rest for 10 rounds.

These segments are crucial for building strength and endurance. Focus on:

• Sled Drills: Incorporate sled pulls and pushes into your weekly routine. Use heavier weights for strength training and lighter weights for speed drills.
• Technique: Ensure your form is solid. When pulling, keep your core tight and lean back slightly. For pushing, maintain a low center of gravity to maximize power.
• Strength Work: Include deadlifts and leg presses in your strength training to improve overall sled performance.

Race Strategies:

Now, let’s talk strategies to implement during your next race:

• Pacing: Start strong but controlled. Aim to hit your target splits without blowing your wad in the first few segments. You want a steady build-up, not a sprint followed by a walk of shame!
• Transition Time: Focus on minimizing time between segments. Practice quick transitions during your training, so you can get in and out of each station like a ninja. 🥷
• Mindset: Keep a positive mindset even when things get tough. Remember, "You’re only one workout away from a better mood!" - unknown. Embrace the grind, and don’t shy away from the uncomfortable parts!

Conclusion:

Sommer, your potential is massive, and you've already shown it with your stellar running times. Now it’s time to transform those strength segments from the Achilles heel into your arsenal of weapons. As you continue to train, remember that excellence is not a skill; it’s an attitude. Keep pushing, stay focused, and let’s convert those weaknesses into strengths. 💪

And when the going gets tough, just remember: “Get comfortable being uncomfortable.” Keep up the hard work, and I can’t wait to see you smash your next race! You've got this! The Rox-Coach is here cheering you on all the way! 🏆