Christopher Keel, David Keel Hyrox Result

Overall Performance:

Christopher and David, first off, congratulations on rocking the 2023 Glasgow Hyrox competition! Finishing with an overall time of 01:11:41 puts you both in the top 57% of 335 athletes, which is a solid achievement. You guys have a clear running advantage, with a total running time of 00:39:59, which is 01:12 faster than average. That's impressive! Your best running lap of 00:04:41 shows that you can crank up the speed when it counts.

However, it looks like you started a bit fast in the first running segment, clocking in at 00:04:06, which is a blazing 00:35 faster than average. While it’s great to have that burst, pacing yourself early can help maintain endurance through the later segments. It's like sprinting to the fridge during a snack run—you might get there quick, but you’ll regret it when you can't lift that heavy pizza slice later!

In terms of your overall profile, you both are definitely more of the running type, but you'll want to work on your strength segments to become true Hyrox warriors. A little more power in those legs will go a long way!

Segments to Improve:

Now, let’s dive into the segments where you can really turn it up a notch:

• Wall Balls (00:04:39) - This segment cost you a significant amount of time. Focus on strength training for your legs and core to improve your power and endurance. Try drills like:
• Wall Ball Shots: Focus on form, aiming for depth in your squat and explosive power as you throw. Aim for three sets of 15 reps.
• Goblet Squats: To build leg strength, do three sets of 10-12 reps, focusing on keeping your chest up and driving through your heels.
• Plyometric Box Jumps: These will help develop explosive strength. Start with three sets of 8 jumps.
• Sled Push (00:02:11) - This segment is where you lost a bit of time. Improve leg drive and overall power with these techniques:
• Heavy Sled Pushes: Perform these twice a week, focusing on short distances (20-30 meters) to build explosive power.
• Strength Training: Include squats and deadlifts in your routine—three sets of 8-10 reps should do the trick.
• Rowing (00:04:47) - Your rowing time indicates that you can improve your technique and endurance. Incorporate these exercises:
• Interval Rowing: Set a timer for 20 minutes and alternate between 1 minute of high intensity and 1 minute of recovery.
• Core Exercises: Strong core stabilizes your rowing. Planks and Russian twists are your friends—aim for three sets of 30 seconds each.
• Sled Pull (00:03:18) - To tighten up this segment:
• Practice with a sled pull twice a week, focusing on maintaining a low body position and powerful pulls.
• Increase your grip strength with farmer's carries; they help in overall pulling strength. Aim for three sets of 40 meters.
• Burpees Broad Jump (00:03:03) - This segment can be a real energy zapper. To improve:
• Practice Burpee Broad Jumps in a circuit format. Do 10 reps followed by a 30-second rest; repeat for three rounds.
• Incorporate conditioning workouts like shuttle runs or tabata-style training to enhance your overall stamina.

Race Strategies:

During your next race, consider these strategies:

• Pacing: Start slower, especially in the first run, to preserve energy for the strength segments. Think of it as a long-distance run rather than a sprint!
• Transition Time: Focus on your transitions between exercises. Practice moving quickly from one exercise to another. A good transition can save you crucial seconds—think of it as a pit stop in a race car!
• Hydration and Nutrition: Make sure you hydrate well before and during the race. Your muscles will thank you when you’re throwing those wall balls! Consider carb loading the night before to fuel your performance.

Conclusion:

Christopher and David, you both have shown great potential and endurance in this Hyrox event. Remember, as David Goggins says, “The only way we can get better is if we can push through the pain.” Embrace the grind, identify your weaknesses, and turn them into strengths. Keep your heads up, keep training hard, and don't forget to have fun along the way. You’re not just athletes; you're Hyrox warriors! 💪

Now go crush those training sessions, and I can’t wait to see you both level up in the next competition! Remember, the Rox-Coach has your back! 💥🏆