Josh Duncan, Andy Duncan Hyrox Result

Overall Performance:

Josh and Andy, you both put in a solid effort at the 2023 Glasgow Hyrox competition, finishing with an overall time of 01:22:06, landing in the top 85% of competitors. That's no small feat! You’ve showcased some impressive skills, especially in the Ski Erg and Sled Pull segments. However, it seems like pacing could use some fine-tuning. Your total running time of 00:49:12 indicates that you're better suited for strength-oriented tasks, as it was slower than average. A little more running practice might just make you a well-rounded athlete, instead of someone who just lifts weights and wonders why the treadmill hasn’t become their best friend!

In your first running segment, you started off a tad too fast, which can lead to that dreaded fatigue later on. As you progress, remember: pacing is the name of the game! Think of it as a marathon, not a sprint. You both have what it takes to push through, but let’s work on balancing that strength with some more running endurance. After all, nobody wants to be the one left panting at the finish line when the real race is just getting started! 🏆

Segments to Improve:

• Sandbag Lunges (00:04:31): This segment was your slowest, ranking in the bottom 10%. To improve, focus on increasing your leg strength and endurance. Here’s a tailored training strategy:
  • Weighted Lunges: Start with a manageable weight and gradually increase it. Aim for 3 sets of 10-15 reps per leg.
  • Step-Ups: Use a bench or a box; this will help strengthen your quads and glutes. Aim for 3 sets of 10-12 reps per leg.
  • Plyometric Lunges: Incorporate explosive movements to enhance your power. 3 sets of 8-10 reps should do the trick.
• Wall Balls (00:04:45): A little quicker here could make a significant difference. Focus on:
  • Form Drills: Ensure you’re using your legs and not just your arms to throw the ball. Practice with a lighter ball to perfect your technique.
  • Interval Training: Set a timer for 1 minute and do as many wall balls as you can. Rest for 30 seconds and repeat for 5 rounds.
• Total Running Time (00:49:12): Given this is slower than average, you’ll want to sharpen your running technique. Work on:
  • Interval Runs: Incorporate short bursts of speed followed by recovery periods. Try 400m sprints followed by 400m jogs for 5 rounds.
  • Long Runs: Build your endurance with longer, slower runs (aim for 60 minutes) to help your stamina in the race.
  • Tempo Runs: Increase your pace for short periods during your run to build speed without sacrificing endurance.

Race Strategies:

• Pacing: Start with a controlled pace, especially in the first half. Your body will thank you later when you’re not gasping for air during the final segments.
• Transition Efficiency: You spent a bit longer than average in the Roxzone (00:05:20). Practice quick transitions during training to simulate race conditions. Set up mock transitions to build that speed and efficiency.
• Mindset: Keep that mental toughness in check! Acknowledge when you hit a wall and remind yourself why you started this journey. As David Goggins says, “The only way to get to the other side is to push through.”

Conclusion:

Josh and Andy, you showed up and showed out at Glasgow, but there’s always room for improvement! Your strengths in certain segments are commendable, but by addressing the areas of improvement—especially running and transition times—you can elevate your performance to the next level. Remember, "Success is not owned, it’s leased. And rent is due every day." 💪

Stay focused, keep pushing those limits, and let’s turn those weaknesses into strengths. And hey, next race, let’s try to leave the wall balls and lunges in the dust, not just our dignity! Keep grinding, team! You’ve got this! 💥

- The Rox-Coach