Price Joel Hyrox Result

Overall Performance:

Joel, you crushed it out there in London! Finishing in the top 11% overall and 22% in your age group is no small feat—you're clearly made of some strong stuff. Your overall time of 01:10:46 shows you’ve got the endurance and speed to compete at a high level. Let’s be real, you managed to run faster than average, which indicates that you lean towards a runner profile. However, a few hiccups in your strength segments held you back from a higher rank.

Your pacing was a bit of a rollercoaster. Starting with a slower Running 1 lap (00:04:37) might have left you with some gas in the tank for later, but it also means you missed an early opportunity to set a pace you could maintain. The good news? You really turned it on in Running 2 and kept the momentum going. Now, let’s channel that speed into your strength segments. To quote Jocko Willink, “Discipline equals freedom.” The more disciplined you are in your training, the more freedom you’ll have on race day!

Segments to Improve:

Here’s where we dig into the nitty-gritty. You have several segments that, with a little extra focus, can transform from weaknesses to strengths:

• Wall Balls (00:05:54): This segment took a toll on your overall time. Start by incorporating more specific drills into your routine. Try the following:
• Practice full-depth squats with a medicine ball to improve your form and strength.
• Work on your explosive power with box jumps and thrusters for better transition into your wall balls.
• Do sets of high-rep wall balls (start with 10-15 reps), focusing on maintaining a steady rhythm.
• Burpees Broad Jump (00:04:22): This segment can be a killer, but it’s all in the technique. Here’s how to improve:
• Incorporate burpee drills into your routine, focusing on quick transitions and minimizing ground contact time.
• Practice broad jumps separately to enhance your explosiveness.
• Combine burpees with sprint intervals to simulate race conditions and improve your stamina.
• Sled Push (00:02:46): Time to build that brute strength! Here’s what to do:
• Increase your sled push volume in training and focus on heavier weights to build muscle endurance.
• Incorporate resistance training, like squats and deadlifts, to develop the leg strength needed for those pushes.
• Use shorter sprints in between pushing to replicate the race environment and enhance your recovery.
• Sled Pull (00:04:06): You lost some time here too, but it’s fixable:
• Use a harness for sled pulls, focusing on maintaining a strong stance and keeping your core engaged.
• Incorporate resistance bands into your training for more explosive pulling strength.
• Work on your grip strength with farmer's walks to keep those handles steady during the race.
• Farmers Carry (00:02:03): Don’t let those weights drag you down:
• Practice heavy carries in your training, ensuring you maintain a strong, upright posture.
• Incorporate grip strength exercises like dead hangs and plate pinches to avoid fatigue during carries.
• Try adding a short run after your carries to simulate the transition from strength to running in the race.

Race Strategies:

Now, let’s talk race day strategy. You’ve got the physical capacity; now you just need to play it smart:

• Pacing: Start strong but not too fast. Aim for a consistent pace in the first two running segments to ensure you don’t burn out too quickly.
• Transition Time: Your Roxzone time of 00:05:54 is where you're likely losing those precious seconds. Practice smoother transitions in training, so you can move from one exercise to the next without losing momentum.
• Visualization: Before the race, take a moment to visualize each segment. Picture yourself powering through those wall balls and burpees with ease. As David Goggins says, "Get comfortable being uncomfortable." Embrace the challenge, and you’ll be ready.
• Breathing Techniques: Practice rhythmic breathing during your tough segments to maintain oxygen flow and reduce fatigue. A calm mind is a powerful mind.

Conclusion:

Joel, you’ve shown that you have the foundation to be a serious competitor. With the right focus on your strength segments, you can elevate your game even higher. Remember, every setback is a setup for a comeback. As you train, keep in mind that perfection is not attainable, but if we chase perfection, we can catch excellence. Now get out there and smash those goals! 💪💥

Believe in yourself, and let’s transform those weaknesses into strengths. The Rox-Coach is here to guide you every step of the way. Let’s go! 🏆