Sörhannus Amanda Hyrox Result

Overall Performance:

Amanda, you crushed it out there in Stockholm! Finishing 39th overall and 8th in your age group is no small feat, especially among 652 athletes. You clearly have a strong running profile, evidenced by your impressive total running time of 36:10, which is 1:40 faster than the average. Your pacing shows you started strong, but there’s room for improvement in your transitions and strength segments. While you began with a fast kick, maintaining that energy and focus throughout the race is crucial. Remember, in Hyrox, it’s not just about speed but also strength and endurance—kind of like trying to eat a salad while sprinting! 🥗🏃‍♀️

Segments to Improve:

Now, let’s dive into the segments where you can truly turn things around. You excelled in running and some of the strength exercises, but there are a couple of areas that need a bit more love:

• Burpees Broad Jump (5:09): This was a significant time loss for you, ranking in the 25th percentile. To improve this:
  • Drills: Focus on high-rep burpee sets, aiming for sets of 10-15 with a jump at the end. Incorporate broad jumps after each set to build both explosiveness and stamina.
  • Technique: Ensure you maintain a strong core and drive your knees up as you jump to maximize distance. Slow down your transition from the burpee to the jump; control is key!
• Wall Balls (4:13): You finished in the 33rd percentile here, indicating a need for more power and endurance.
  • Drills: Add wall-ball-specific workouts into your routine. Try 3 sets of 15-20 reps, focusing on form and explosiveness. Pair these with squat variations to enhance your leg strength.
  • Technique: Ensure you’re using your legs to generate power and aim for a consistent rhythm. Practice throwing the ball hard and catching it with soft knees to absorb the impact.
• Roxzone (7:03): A slower-than-average transition time means we need to tighten up those transitions.
  • Drills: Practice quick transitions between exercises during training. Set a timer and aim to reduce your time between exercises gradually.
  • Overall Fitness: Incorporate more circuit-style training to build your aerobic fitness, which will help you recover quicker between exercises. Think of it like the difference between a sprint and a leisurely jog—one gets you home faster!

Race Strategies:

During your next race, keep these strategies in mind:

• Pacing: Start strong but don’t burn out. Your first running segment was awesome, but ensure you have enough gas in the tank for those strength segments that follow.
• Focus on Transitions: Don’t just jump from exercise to exercise; take a second to mentally prepare for the next challenge. Visualize what you’ll do before you start—this can save you precious seconds!
• Mindset: Remember David Goggins’s mantra: “Stay hard!” When the going gets tough, remind yourself of your training and grit. You’ve put in the work; now let it shine!

Conclusion:

Amanda, you have incredible potential, and with these targeted improvements, you’ll be well on your way to smashing your next race. Always remember, strength is not just about muscles; it’s about mental toughness, too. As Jocko Willink says, “Discipline equals freedom.” Keep pushing those limits! And next time someone asks if you can do it, just smile and say, “I can, and I will!” 💪💥

The Rox-Coach is here to keep you motivated and ready to conquer whatever challenges come your way. Let's hit those training sessions hard and come back stronger than ever! 🏆