Griffiths Ben Hyrox Result

Overall Performance:

Ben, first off, congrats on tackling the 2024 London Hyrox! Finishing in the top 80% isn’t too shabby, especially with an overall time of 03:08:49. You’ve got a strong running profile, finishing your total running time a full 21:51 faster than average. That's like beating your mate to the pub after a long run—always a win! 🎉 Your pacing looks solid overall, but there’s some room for improvement on your strength segments. You really pushed through the running, but when it came to the sled pull, sandbag lunges, and wall balls, the numbers tell a different story. Let’s dive into those segments and pinpoint where you can step it up!

Segments to Improve:

• Wall Balls (00:25:33) - This was your slowest segment by a mile. To turn this around, focus on the following:
• Technique Drills: Work on your squat depth and explosive upward motion. Consider using a lighter wall ball to perfect your form before moving back to heavier weights.
• Specific Workouts: Try a workout structure of 5 sets of 10 wall balls followed by 30 seconds of rest. Gradually increase the weight or reps as you get more comfortable.
• Burpees Broad Jump (00:19:22) - You lost a chunk of time here. Let’s turn those burpees into power moves!
• Drills: Incorporate a burpee to box jump combo into your weekly routine. This will help with explosive power and make those jumps feel less like a chore.
• Conditioning Workouts: Do 5 rounds of 10 burpees followed by a 10-meter broad jump. Focus on transitioning smoothly between the two.
• Sandbag Lunges (00:20:02) - This segment took a hit. Let’s not let this drag you down!
• Form Focus: Ensure you’re keeping your back straight and engaging your core. A good lunge should feel like a controlled drop, not a free fall.
• Specific Drills: Incorporate 3 sets of 10 sandbag lunges into your strength training. Add a twist at the top of the lunge for core engagement!
• Sled Pull (00:13:04) - Time to pull your weight (literally!).
• Strength Training: Integrate heavy sled pulls into your training. Aim for shorter distances at higher weights to build that explosive strength.
• Technique Tips: Keep your body low and drive with your legs. The lower you are, the more power you’ll generate!
• Roxzone (00:15:31) - Transition time is key! Let’s tighten up those transitions.
• Practice Your Transitions: Set a timer and practice moving swiftly between exercises. Speed up your transitions while maintaining your breath control.
• Overall Fitness: Incorporate circuit training to improve your overall fitness and get used to moving quickly through different movements.

Race Strategies:

• Pacing: Start strong but avoid going all out at the beginning. Remember, Hyrox is a marathon, not a sprint. You want to finish strong, not crawling to the finish line.
• Focus on Breathing: During strength segments, practice deep breathing to keep your heart rate in check. It’s not just about lifting weights; it’s about lifting them efficiently!
• Visualize Your Transitions: Before the race, mentally walk through your transitions. Picture yourself moving smoothly from one zone to the next. It’s like a dance—timing and rhythm are everything!

Conclusion:

Ben, you’ve got a solid foundation to build on! Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep grinding, focus on those strength segments, and you’ll see the improvements you’re after. And hey, when in doubt, just remember to keep your eye on the prize—whether that’s a personal best or just getting the bragging rights over your mates. 😉 You've got this! Keep pushing, keep improving, and let’s make that next race even better. Until next time, train hard and stay awesome! 💪💥

Your friendly coach, The Rox-Coach