Lee Dick Hyrox Result

Overall Performance:

Hey Dick! First off, let’s give a shout-out for finishing in the top 16% overall out of 2712 athletes! That’s no small feat, especially with an overall time of 01:30:34. You’ve got a strong running profile, clocking in a total running time of 00:41:01, which is a solid 03:49 faster than average. Looks like your legs are more used to sprinting than lugging around a sled! 🏃‍♂️

However, it seems you might have started a bit too fast, specifically in your first run segment, where you were 00:26 slower than average. This can leave you a bit gassed when it comes to the heavier lifts. It's like running into a buffet and filling up on all the desserts first—great at first, but then you’re regretting those extra slices of cake later! 🍰

Overall, your performance suggests you’re more of a runner than a strength-based athlete. It’s time to channel that energy and speed into building some serious power for the heavier segments. Let’s get you stronger while keeping that speed intact!

Segments to Improve:

Now, let’s break down the segments where you can really turn things around. Here are the segments where you lost the most time compared to the 25th percentile:

• Wall Balls: 00:11:44 (100th Percentile)
• Sled Pull: 00:06:19 (85th Percentile)
• Farmers Carry: 00:03:12 (96th Percentile)
• Sled Push: 00:03:25 (65th Percentile)
• Ski Erg: 00:04:48 (86th Percentile)

Let’s tackle each of these head-on:

• Wall Balls: Your wall balls need some serious TLC! Focus on technique first. Ensure your squat is deep enough and work on your explosive thrust upwards. Try doing sets of 10-15 reps with a lighter ball to master the movement before increasing the weight. Also, practice pacing; find a rhythm that you can maintain throughout the race. You might feel like you're channeling your inner basketball player, but you’re not shooting hoops here—keep that ball high! 🎯
• Sled Pull: For the sled pull, work on your grip strength and core stability. Incorporate heavy rows and farmer's carries into your routine. These will help develop the muscles needed to pull that sled like a champ. Also, practice your sled pulls with a focus on maintaining a steady pace. Remember, it’s not a race until it’s a race, so don’t sprint at the beginning! Pull steady, pull strong.
• Farmers Carry: The farmers carry is about grip strength and endurance. Incorporate heavy carries into your workouts at least once a week. Focus on maintaining good posture; don’t let your back round over. You want to look like a confident farmer, not a scarecrow! Try adding distance to your carries gradually—start with lighter weights and increase as you get more comfortable.
• Sled Push: For the sled push, it’s all about leg drive and technique. Focus on driving through your heels and maintaining a low position for max power. Try interval training with the sled—push for 20-30 seconds, rest, and repeat. It’s like a sprint but with a really heavy friend pushing back! 🏋️‍♂️
• Ski Erg: On the Ski Erg, focus on your pulling technique and breathing. Use your legs to generate power as much as your arms. Try doing intervals to build endurance and strength. Aim for a mix of long pulls and short bursts. Remember, you’re not just skiing for the views—make every pull count!

Race Strategies:

When race day comes around, implement the following strategies:

• Start your runs at a controlled pace, especially during the first segment. Think of it like a relationship; you don’t want to scare it away by moving too fast right off the bat! 😅
• During transitions, keep your focus sharp. Time spent between exercise zones matters. Practice transitioning between exercises in training to minimize downtime. You should feel like a ninja, not a tortoise in transition!
• Hydrate and fuel properly before and during the race. Think of it as filling up your tank—no one likes running on empty.
• Visualize your race and mentally prepare for each zone. Picture yourself crushing those wall balls and sled pulls like a boss!

Conclusion:

All in all, Dick, you have a ton of potential to get even better! Remember, every athlete has areas that need work—embrace those challenges and turn them into strengths. As the saying goes, “The only bad workout is the one that didn’t happen.” 💥

Keep pushing, keep grinding, and don’t forget to enjoy the journey! You’re already in the top 16%, so let’s aim for that top 10% next time. You got this! 💪

See you in the roxzone, The Rox-Coach