Hoglund Mangus Hyrox Result

Overall Performance:

Mangus, you crushed it out there at the 2024 Stockholm Hyrox event! Overall, you finished 202nd out of 1096 athletes, landing you in the top 18%. In your age group, you ranked 17th, which is an impressive top 15% of 107 competitors. Your total time of 01:12:06 is commendable, especially considering that your total running time clocked in at 00:34:59—an impressive 01:38 faster than average. This indicates you have a solid runner profile, which is a great foundation to build from.

However, let’s talk pacing. Your first running segment was a bit slower than average, but you picked it up in Running 2 and maintained a strong pace in subsequent laps. This suggests you might have started a touch too conservatively. Remember, it's a Hyrox, not a leisurely stroll through the Swedish countryside! The goal is to push those limits and embrace discomfort, as David Goggins would say, “You must have the mindset of a warrior.” Keep that fire burning! 🔥

Segments to Improve:

Now, let’s dive into the segments where there’s room for improvement. You’ve got a solid base, but a few areas could use some sharpening:

• Burpees Broad Jump (00:05:24) - This segment was your slowest, ranking in the 51st percentile. To turn this around, focus on drills that enhance your explosiveness and endurance. Try incorporating plyometric burpees into your training. Aim for 3 sets of 10 reps with a focus on speed and form. Also, consider a circuit with broad jumps followed by quick transitions to mimic race conditions.
• Sled Pull (00:04:16) - A 28th percentile rank shows potential here as well. Strengthen your posterior chain with deadlifts and kettlebell swings. Incorporate sled pulls into your weekly routine—start with lighter weights and focus on form. Aim for 4 sets of 20 meters, gradually increasing weight. Form is key! Remember, it’s not about lifting the heaviest sled but rather about mastering your technique.
• Sled Push (00:02:37) - Slower than average, ranking 35th percentile. To improve, work on your leg drive and upper body engagement. Include heavy sled pushes in your training, aiming for 4 sets of 30 meters. Focus on staying low and driving through your heels. It's all about that push-pull mentality, so channel your inner Goggins and push through the pain!
• Sandbag Lunges (00:04:02) - A 16th percentile rank shows you’ve got room to grow here. Incorporate loaded lunges into your workouts, focusing on depth and stability. Try 3 sets of 10 reps per leg, increasing weight gradually. Ensure you maintain an upright torso to avoid compromising your form.

Race Strategies:

To optimize your performance during the race, consider these strategies:

• Warm-Up: Ensure you do a dynamic warm-up before the race to get your muscles primed. Think of it as getting your engine revved up before tearing down the track!
• Pacing: Start strong, but don’t go all out in the first segment. Aim for a consistent pace across your runs. You want to be the tortoise, not the hare—slow and steady wins the race, but don’t forget to turn on the jets as you approach the finish line!
• Transitions: Your roxzone time was 00:06:09, which is slower than average. Focus on improving your transition speed. Practice quick changes between exercises during training to simulate race conditions. It’s all about minimizing downtime—every second counts!
• Stay Mentally Strong: Remember that mental fortitude plays a huge role in your performance. When the going gets tough, channel your inner Jocko Willink and remind yourself that “Discipline equals freedom.” Embrace the grind!

Conclusion:

Mangus, you're on a fantastic trajectory! Your running speed is a clear strength, and with some focused training on your weaker segments, you can turn them into assets. Remember, every workout is an opportunity to push your limits and become the best version of yourself. As you continue to train, keep this quote in mind: “You are never done. You can always be better.” So lace up those shoes, hit the gym, and get to work! 💪💥

Keep hustling, keep grinding, and when in doubt, just remember—if it doesn’t challenge you, it won’t change you! Let’s get after it!

With determination and grit,

The Rox-Coach