karlsson wilhelm Hyrox Result

Overall Performance:

Wilhelm, your performance at the 2024 Stockholm Hyrox was impressive overall! Finishing 53rd overall out of 650 athletes places you in the top 8%, and 11th in your age group is no small feat—top 9% of 121 athletes! You clearly have a strong running profile, as evidenced by your total running time of 30:14, which is 3:57 faster than average. This sprinting prowess is highlighted by your best lap of 3:36 in the running segments. However, it looks like you might have gotten a bit too excited at the start, as your first running segment was your fastest. You need to balance that eagerness with pacing to ensure you're not burning out early.

Your strengths lie in your running endurance and speed, but we need to address the strength elements of the competition, especially with segments like Wall Balls and Burpees Broad Jump. The combination of your strong running and areas in need of improvement shows you have the potential to excel across all facets of the competition. Now let’s turn those weaknesses into strengths!

Segments to Improve:

• Wall Balls (00:05:29) - This segment was significantly slower than average. To improve, focus on your form and breathing techniques. Try the following drills:
• Wall Ball Throws: Aim for 3 sets of 15-20 reps, focusing on consistent depth and explosive movement.
• Plyometric Squats: 3 sets of 10-15 reps to build explosive leg power.
• Breathing Drills: Practice your breathing rhythm while doing wall balls to maintain stamina.
• Burpees Broad Jump (00:04:06) - Your performance here was also slower than average. To boost your efficiency:
• Burpee Practice: 4 sets of 10 reps with a focus on smooth transitions and explosive jumps.
• Broad Jump Drills: 3 sets of 5 jumps, focusing on maximizing distance while maintaining proper landing form.
• Combine Burpees and Jumps: Create a circuit of burpees followed by broad jumps (5 burpees followed by a broad jump) for 3 rounds.
• Farmers Carry (00:01:57) - This was another area where you lost crucial seconds. To improve grip strength and overall endurance:
• Farmers Carry Training: Use heavy kettlebells or dumbbells, aim for 3 sets of 40-60 meters, focusing on posture and core engagement.
• Deadlifts: Strengthen your overall body and grip with 3 sets of 8-10 reps.
• Grip Exercises: Incorporate towel hangs or plate pinches to increase grip strength.
• Sled Push (00:02:16) - This segment is a close second for improvement. To enhance your sled push:
• Sled Push Drills: 4 sets of 20-30 meters with maximal effort, focusing on driving through your legs.
• Leg Press: Incorporate this into your routine with 3 sets of 8-10 reps to build leg strength.
• Power Walking: Add weighted vest walks or hill sprints to increase leg endurance.

Race Strategies:

• Pacing: Start the race at a slightly slower pace than your instinct tells you, especially in the first running segment. Aim for a pace that allows you to conserve energy for the strength segments.
• Transition Efficiency: Your Roxzone time of 7:35 is slower than average, indicating room for improvement in transitions. Practice quick transitions in training to mimic race conditions, focusing on quick changes between running and strength exercises.
• Stay Hydrated: Ensure you're hydrating before and during the race. This can impact your performance more than you might think!
• Mental Focus: During the tougher segments, remind yourself why you’re there. Use mantras like “Stay hard!” or “Embrace the suck!” to push through those challenging moments.

Conclusion:

Wilhelm, you have a solid foundation to build upon, and with focused training on your weaker segments, you can elevate your performance to new heights! Remember, it’s not just about finishing; it’s about finishing strong and continuously improving. As David Goggins says, “You are not going to find the time; you have to make the time.” Keep pushing your limits and embrace the grind! 💥

Let’s transform those weaknesses into strengths and get you climbing up that leaderboard! You’ve got this! 💪🏆

Keep hustling, and remember, the only bad workout is the one that didn’t happen. I’m here to guide you every step of the way!

Your Rox-Coach