Davis Neil Hyrox Result

Overall Performance:

Neil, first off, let's give you some serious props for your performance at the 2024 London Hyrox! Ranking in the top 89% overall and 80% in your age group is no small feat. You've shown that you're a formidable competitor, especially with a total running time that's 03:58 faster than average. This indicates a strong running profile, which is your wheelhouse. However, your pacing during the first running segment was a bit too slow. You clocked in at 06:28, which was 01:08 slower than average. This might have set you back a little in the overall momentum of your race. Remember, the early bird gets the worm, but in this case, the early runner gets the edge! 🏃‍♂️💨

Now, while you've got that running speed in your arsenal, there are some segments that could really use a little more oomph. Your performance in the Burpees Broad Jump, Wall Balls, and Sandbag Lunges showed potential for improvement. As they say, "If it doesn’t challenge you, it won’t change you!" Let’s dive into those segments and turn those weaknesses into strengths.

Segments to Improve:

• Burpees Broad Jump (00:09:35 - 02:15 slower than average)

  This segment is your biggest opportunity for improvement. Burpees are a full-body exercise and can be taxing, especially when you need to jump afterward. Start by focusing on your burpee form to maintain explosiveness. Try these drills:

  • Burpee Technique Practice: Aim for 3 sets of 10 burpees focusing on form. Break down the movement: squat, plank, push-up, jump back to squat, and explode up. Keep it smooth!
  • Broad Jump Drills: 4 sets of 5 jumps, focusing on landing softly and maintaining balance. Rest 1 minute between sets. This will help improve your explosiveness.
• Wall Balls (00:10:07 - 01:15 slower than average)

  Wall balls can be a killer if you’re not utilizing your legs effectively. Work on your squat depth and throwing technique:

  • Squat to Wall Ball Throw: 4 sets of 8 reps. Instead of doing them for speed, focus on the power of your throw and getting low in the squat. This will help you generate more power.
  • Wall Ball Conditioning: 3 rounds of 20 reps at a moderate pace. Concentrate on form and breathing rhythm. Aim for a target above your head; this will ensure you’re using your full range of motion.
• Sandbag Lunges (00:07:15 - 00:23 slower than average)

  Lunges are about control and stability. Let's get your legs stronger and more stable:

  • Weighted Lunges: 4 sets of 10 lunges per leg with a moderate weight. Focus on your balance and keeping your chest up.
  • Sandbag Carry and Lunge Combo: 5 rounds of 20-meter lunge with a sandbag, then 20-meter carry. This will build endurance and strength simultaneously.

Race Strategies:

• Pacing: You need to find a groove early on. It’s all about finding the sweet spot. Start strong but don’t go all-out in the first lap; aim for consistent splits across your runs instead.
• Transitions: Your Roxzone was a bit slower than average. Work on your transition speed during training by setting up mock stations and timing how quickly you can switch from one exercise to another.
• Mindset: When you hit those tough segments, think of David Goggins: “You are not going to die. You are going to keep pushing!” Channel that energy when the going gets tough. 💪

Conclusion:

Neil, you’ve got the foundation of a strong competitor. With a few tweaks and focused training on those segments, you’ll be pushing your way up the ranks in no time. Remember, every workout is a step closer to your goals, so embrace the grind. As Jocko Willink says, “Discipline equals freedom.” Keep pushing, keep improving, and don’t forget to have fun in the process! You’re not just training; you’re transforming. Let’s crush that next race! 💥

Stay focused, stay motivated, and get ready to unleash the beast in you at the next Hyrox event. I’m here to support you every step of the way. Let’s get to work!

Yours in fitness,

The Rox-Coach