David Goonery, Conor Kennedy Hyrox Result

Overall Performance:

David and Conor, you both tackled the 2023 Glasgow Hyrox with a commendable finish time of 01:10:27, placing you in the top 51% overall and top 52% in your age group. That's a solid performance in a competitive field of 335 athletes! 💪 Your total running time was 39:04, which is 1:26 faster than the average. This suggests you have a strong runner profile, which is fantastic! Your best running lap at 4:24 shows you can really turn on the speed when it counts.

However, your pacing strategy needs some fine-tuning. You came out of the gate strong on Running 1, but then the pace fluctuated a bit too much in the subsequent running segments. This inconsistency can lead to wasted energy. It’s like getting a head start only to trip on your shoelaces later—let's work on that!

While you excel in running, it's clear that there are specific strength segments that need attention. Your sled pull and wall balls particularly lagged behind, highlighting areas where strength training can enhance your overall performance. Think of it this way: if running is your strong suit, consider it the Ferrari; now we need to build the engine for those strength exercises to keep up! 🚀

Segments to Improve:

• Sled Pull (00:04:04 - 01:05 slower than average): This was your weakest link. Focus on developing your posterior chain strength. Incorporate deadlifts, kettlebell swings, and specific sled pull drills that mimic the race conditions. Aim for a combination of heavy pulls and lighter, high-rep pulls to improve both strength and endurance.
• Wall Balls (00:04:28 - 00:29 slower than average): Aim for consistency in your squat depth and ball trajectory. Practice wall balls in sets of 10-15, focusing on a smooth rhythm. If you can, increase the load gradually. Don’t forget to engage your core—work those abs harder than your third cousin at a family reunion! 😂
• Sandbag Lunges (00:03:35 - 00:22 slower than average): This requires both strength and stability. Include weighted lunges in your routine, using varying weights to challenge yourself. Focus on your form: keep your chest up and core engaged. Consider using a mirror or video to check your stance—no one wants to look like a flamingo trying to land!
• Burpees Broad Jump (00:03:01 - 00:15 slower than average): These can be brutal, but they are effective. Incorporate burpee variations into your training. Start with basic burpees and add the broad jump component once you have the rhythm down. Remember, every burpee is a step closer to greatness—just try to keep your face off the floor!
• Sled Push (00:01:55 - 00:17 slower than average): To improve your sled push, work on your leg drive and upper body stability. Try pushing the sled at various weights and speeds. Short, powerful bursts with high intensity can mimic race conditions effectively.
• Rowing (00:04:36 - 00:17 slower than average): Focus on your stroke technique; it’s all about power and consistency. Incorporate interval training on the rower—30 seconds of all-out effort followed by 1 minute of easy rowing can help build your endurance and strength.

Race Strategies:

• Start Strong, Finish Stronger: Your first running segment was on point, but there’s definitely room to maintain that momentum. Find a rhythm that feels sustainable and stick to it—think of it as pacing yourself for a long Netflix binge!
• Transitions Matter: Your Roxzone time was faster than average, which is fantastic! However, ensure your transitions from running to strength segments are as smooth as a well-oiled machine. Practice quick change drills to minimize downtime.
• Mindset is Key: When fatigue sets in, remember why you started. Visualize yourself crossing that finish line strong. Like David Goggins says, “You are not done when you feel like you are done. You are done when you’ve given everything.” Channel that energy!

Conclusion:

David and Conor, you’ve done an amazing job in this competition, but remember, every race is a stepping stone toward your ultimate goal. Focus on the areas we've discussed, and don’t shy away from putting in the hard work; it’s where the magic happens. Train hard, stay consistent, and keep pushing your limits. As Jocko Willink would say, “Discipline equals freedom.” Embrace the grind, and let's turn those weaknesses into strengths! 🏆💥

Keep striving to be better, and let’s get ready to crush the next one! You’ve got this! - The Rox-Coach