Coombs Samantha Hyrox Result

Overall Performance:

Samantha, you rocked the 2024 London Hyrox event with an overall finish time of 02:04:05, placing you in the top 92% of competitors! Not too shabby for your age group, either, landing at 158 out of 171 athletes. Your total running time of 00:53:43 is impressive—8:06 faster than average—indicating that you have a strong running profile. However, let’s not overlook some areas where we can crank up the intensity. Your pacing was a bit uneven, particularly in the first running segment and during the wall balls. This suggests you might have started off a tad too slow, which is one way to ensure you don’t miss the party at the finish line! In short, you’ve got the runner’s spark, but we need to work on your strength and transitions to elevate your game. 💪

Segments to Improve:

• Wall Balls (00:11:45) - 3:47 slower than average: This segment cost you precious time! Wall balls are all about rhythm, technique, and core strength. Focus on:
  • Drills: Practice 10-15 minute EMOM (Every Minute on the Minute) sessions where you do 10 wall balls at a consistent pace. Aim for a target that challenges you but allows for smooth transitions.
  • Technique: Work on your squat depth and explosiveness. Ensure you’re catching the ball at eye level and using your legs to drive the ball up.
• Burpees Broad Jump (00:11:08) - 1:00 slower than average: Burpees can be a killer! They require stamina, agility, and core strength. To improve:
  • Drills: Incorporate interval training with burpees and broad jumps. Start with 5 burpees followed by 5 broad jumps, and repeat for 10-15 minutes.
  • Form Correction: Focus on landing softly and using your arms to propel yourself forward when jumping. This will conserve energy!
• Sled Push (00:05:20) - 1:44 slower than average: The sled push is a brute strength test. To add horsepower:
  • Drills: Perform sled pushes with lighter weights at high intensity for shorter distances, aiming for 20-30 meters. Gradually increase the weight as you get stronger.
  • Strength Training: Incorporate squats and leg presses to build lower body strength, which will help you power through the sled!
• Sled Pull (00:09:22) - 1:27 slower than average: Another strength segment that needs your attention. To fine-tune your technique:
  • Drills: Use resistance bands to mimic the sled pull motion. Pull against the band for 3 sets of 10-15 reps to build pulling strength.
  • Core Work: Don’t neglect your core! Strong abs and back will help stabilize you during the sled pull. Planks and deadlifts are your best friends.

Race Strategies:

• Pacing: Start the race with a controlled pace. Remember, it’s a marathon, not a sprint! Save some energy for those heavy lifts and bodyweight exercises.
• Transitions: Use the roxzone wisely. You spent 00:11:03 in transition, which is 35 seconds slower than average. Practice quick changes between exercises at the gym to reduce this time. You want to be like a ninja—quick and efficient! 🥷
• Breathing: Maintain controlled breathing during heavy lifts and cardio. It will help you recover faster and keep your heart rate in check.

Conclusion:

Samantha, you’ve shown that you have the heart of a lion and the legs of a gazelle! But like any great athlete, there’s always room for improvement. Keep pushing your limits, and remember: “You can’t hurt me!”—a nod to the tough journey ahead. 💥 Use these insights to sharpen your skills and transform those weaknesses into strengths. Embrace the grind, and let’s get after it! The next Hyrox event is yours for the taking, and I’m here to guide you every step of the way. Let’s crush it! 🏆

Your Rox-Coach,

The Rox-Coach