Oyebola Kehinde Hyrox Result

Overall Performance:

Kehinde, first off, major props for finishing in the top 33% of a whopping 2654 athletes! 🏆 That’s no small feat! Your overall time of 01:21:53 shows you're on the right track, especially with that impressive total running time of 00:35:53, which is 5:13 faster than average. You're definitely more of a runner — we've got to get that strength game up to match those legs! Your pacing had a few hiccups, particularly in the first running segment where you were 53 seconds slower than average. Starting a bit conservatively could have helped set a better tone for the rest of the race. Let’s tighten that up for the next one!

Segments to Improve:

Now, let's dive into those segments where you can really boost your performance. These are the areas where you fell behind the 25th percentile, and with some focused effort, you can crush them!

• Wall Balls (00:08:16) - This segment was a tough one for you, clocking in 2:09 slower than average. Focus on your mechanics! Aim for a full squat position, and keep that core tight. Try these drills:
  • Practice Wall Balls with a lighter ball to perfect your form before moving back to your competition weight. Aim for 3 sets of 15-20 reps.
  • Add in some squat-to-press movements with dumbbells to build strength and stability.
• Burpees Broad Jump (00:06:50) - You were 1:53 slower than average here. Burpees are a love-hate relationship, right? To improve:
  • Break it down! Practice burpees with a focus on speed — aim for 3 sets of 10, trying to reduce your time each round.
  • Incorporate broad jumps in your warm-ups to build explosive power.
• Sled Pull (00:05:24) - At 45 seconds slower than average, this is another area to focus on. Strength training is key here:
  • Include more sled pulls in your training routine. Start with lighter weights and gradually increase as you get comfortable.
  • Work on your grip strength with farmer’s carries and deadlifts — a strong grip means a stronger pull!
• Roxzone (00:06:19) - Your transition time could use some work. A 1-second slower average means you might have spent a bit too much time catching your breath. To improve:
  • Set up mock transitions in your training. Time how long it takes to go from one exercise to another and aim to reduce that time.
  • Practice fast transitions between exercises during your workouts, focusing on efficiency and speed.
• Ski Erg (00:04:59) - Being 36 seconds off the average means we can definitely push a bit harder here. To dial it in:
  • Incorporate interval training on the Ski Erg. Go for 30 seconds on, 30 seconds off for 10 rounds to build up your stamina.
  • Focus on engaging your core and legs during each rep for better power output.
• Rowing (00:05:00) - Only 16 seconds slower than average, but there’s always room for improvement. Try:
  • Incorporate rowing intervals in your training. Aim for 500m sprints at a challenging pace.
  • Work on your technique by focusing on your stroke rate and making sure you’re pulling efficiently.
• Farmers Carry (00:02:16) - Slower than average by 9 seconds, so let's get that grip strength up! To work on this:
  • Incorporate heavy carries into your workouts. Go for distances of 20-30 meters with heavy kettlebells or dumbbells.
  • Strengthen your core with planks, which will help with overall stability during the carries.

Race Strategies:

When you hit that starting line again, remember to pace yourself! The first segment should feel comfortable – you want to avoid the dreaded 'I’m gonna need a nap after this' feeling that comes from going out too hot. Focus on maintaining a steady effort throughout, especially on your runs. Your legs will thank you later! 💪 Also, mentally prepare for those transitions; practice them like they’re part of your race. Smooth and fast wins the race!

Conclusion:

Kehinde, you’ve got the makings of a Hyrox warrior! With your running speed already in the bag, let’s balance that out with some serious strength training. Remember, “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” — Vince Lombardi. Keep that fire burning! 💥 The next race is your opportunity to show off the hard work you put in!

Stay focused, keep grinding, and let's turn those weaknesses into strengths. I believe in you — you’ve got this! Let’s make that next race a legendary one!

Yours in fitness, The Rox-Coach