Camilleri Raissa Hyrox Result

Overall Performance:

Raissa, you showed up at the 2024 Stockholm Hyrox and put in a solid effort, finishing with an overall time of 01:19:53. You ranked 30th overall out of 60 athletes and 11th in your age group, placing you in the top 50% and top 61% respectively. That’s nothing to scoff at! Your total running time of 00:37:57 is 01:01 faster than average, which highlights your runner profile. You’ve got the wheels, but there’s room for growth in the strength department. Your best running lap of 00:04:32 is impressive, but let’s talk about your pacing. It seems you started a bit conservatively, especially with your first running segment at 00:04:16. That’s a classic case of “I don’t want to burn out” while the rest of the pack was already off to the races. We’ll work on optimizing that strategy moving forward.

Segments to Improve:

Let’s dive into the segments that need some serious TLC:

• Burpees Broad Jump (00:05:07): This segment cost you precious seconds. To improve, focus on explosive power and efficiency. Try doing burpee box jumps and plyometric drills to increase your explosiveness. Aim for 3-4 sets of 10-12 reps. Form correction is key; ensure you land softly to maintain control and flow into the jump.
• Sled Push (00:04:02): A whopping 28 seconds slower than average! Incorporate heavy sled pushes into your weekly training. Aim to do this with a weight that challenges you but allows for 6-8 pushes at a time. Focus on keeping your hips low and driving through your legs. Incorporate banded sprints to boost your leg strength and explosiveness.
• Sled Pull (00:05:34): You were 11 seconds faster than average here, but there’s still room for improvement. Focus on your grip and core engagement. Perform resistance band pulls to build your pulling strength. Consider doing farmer's walks to enhance grip and core stability. Aim for 3-4 sets of 30-40 meters.

Race Strategies:

Now, let’s talk tactics. You’ve got the speed, Raissa, but it’s time to make sure your strength can keep up:

• Pacing: Start your first run a bit harder than you did this time. Find that sweet spot where you’re pushing, but not gasping for air. You want to feel like a lion, not a gazelle, at the start.
• Transitions: Your Roxzone time of 00:06:27 indicates you took a bit longer than average between exercises. Practice quick transitions during your training. Use a stopwatch to time your transitions and challenge yourself to improve. Think of it as the “sprint to the next fight”!
• Mindset: Embrace discomfort. Remember David Goggins' mantra: “You’re not going to die. You might feel like it, but you won’t.” Use that mindset to push through those challenging segments, especially the burpees and sled work.

Conclusion:

Raissa, you’ve shown that you’re a force to be reckoned with, especially on the run. It’s time to channel that energy into your strength training and those tricky segments. Remember, every athlete has areas that need work, and recognizing them is half the battle. You have the heart and the grit to turn these weaknesses into strengths. Keep grinding, stay focused, and always strive to be better than you were yesterday. The road to excellence is paved with sweat, determination, and a sprinkle of humor. So, why did the gym close down? It just didn’t work out! 😄💥

Keep pushing your limits, Raissa! You’re doing great, and I can’t wait to see what you achieve next. Let’s get after it! - The Rox-Coach