Nedeljkovic Josh Hyrox Result

Overall Performance:

Hey Josh, first off, a massive shoutout for your performance at the 2024 Hong Kong HYROX! Finishing in the top 8% overall and top 27% in your age group is no small feat, especially with a total time of 01:19:53. You've clearly got a solid foundation, and that total running time of 00:37:36 shows you're more of a runner than a powerlifter—2:43 faster than average! Nice work on those legs! 🏃‍♂️💨

However, let’s talk pacing. That first run segment was a bit slower than average, which might have set you up for a tougher second half of the race. It's like running a marathon and starting at a sprint; not the best strategy when you’ve got a sled push waiting for you, right? On the strength side, certain segments like the wall balls and burpees need some TLC. Consistency is key here, and dialing in those transitions could really shave off some time. You’ve got the potential to turn those weaknesses into strengths, and I’m here to help you get there!

Segments to Improve:

• Wall Balls: 00:07:57 (95th Percentile)
• Burpees Broad Jump: 00:05:39 (89th Percentile)
• Sled Pull: 00:04:36 (59th Percentile)
• Roxzone: 00:05:44 (45th Percentile)

These segments are where you can really focus your training. Let’s break it down:

• Wall Balls: Since you spent an extra 2:04 compared to the average, let’s tackle this with some targeted drills. Focus on your squat depth and explosiveness. Try doing sets of 15-20 wall balls with a focus on maintaining a consistent rhythm. Use a lighter ball if necessary to work on form before adding weight. You can also incorporate plyometric squats to improve your explosive power.
• Burpees Broad Jump: With an extra 54 seconds here, consider breaking it down into burpee practice. Try doing 3-5 sets of 10 burpees followed by broad jumps, focusing on transitioning smoothly between the two. It’s all about efficiency; you want to be a burpee ninja, not a flailing fish! 🐟
• Sled Pull: Since you were 5 seconds slower than average, you can work on your pulling technique. Incorporate sled pulls into your workouts at varying weights. Focus on your hip drive and keeping a low body position. Also, try doing interval sprints and sled pulls together to simulate race conditions.
• Roxzone: You were 17 seconds faster than average here, but there’s always room for improvement. Work on your transition times by practicing quick changes between exercises. Set up a circuit that mimics race transitions, where you have to switch gears quickly. This could include a mini workout where you run to a wall ball station, do your reps, and sprint to the next exercise.

Race Strategies:

• Pacing: Start your first run segment a bit more conservatively to save energy for the later exercises. Think of it as a marathon, not a sprint. You want to be a tortoise, not a hare!
• Mind Your Transitions: Keep those transitions tight! Use the roxzone to catch your breath, but don’t let it become a mini vacation. Practice your transitions in training to make them second nature.
• Strength Endurance: When you hit the strength stations, resist the urge to go all out from the get-go. Find a sustainable pace that allows you to maintain good form throughout. Remember, it’s a marathon, not a sprint!
• Visualize Success: Before the race, visualize each segment. Picture yourself crushing those wall balls and breezing through burpees. The mind is a powerful tool, so use it to your advantage!

Conclusion:

Josh, you’ve got the base to build on, and with targeted focus on those segments, you can elevate your game to the next level. Remember, “Success is the sum of small efforts, repeated day in and day out.” Consistency is key! 🏆

Keep pushing, keep grinding, and don’t forget to enjoy the process. After all, it’s not just about the finish line; it’s about the journey. And who knows, maybe you’ll be the next wall ball whisperer! 💪

Stay strong, stay smart, and let’s crush those goals together! You’ve got this, Josh! The Rox-Coach is here to help you every step of the way!