Brogan Sinclair, Peter Moorhead Hyrox Result

Overall Performance

Brogan and Peter, first off, huge props to both of you for putting it all on the line in the 2024 Glasgow Hyrox competition! With an overall time of 01:16:35, you placed in the top 27% of 840 athletes and the top 30% in your age group. That’s no small feat! 💪

Now, let's break it down a bit. Your total running time of 00:42:55 is faster than the average, indicating that you both have a solid runner profile. However, your pacing during the first segment of running was a tad slower than average, which suggests a bit of a cautious start. You want to be more like a lion hunting, not a turtle taking its sweet time. 🐢💨 You’ve got the legs to push harder right out of the gate!

Your performance in the Roxzone was stellar, showing that you both know how to transition effectively. But there’s room for improvement in a few key segments that can elevate you to the next level. It's time to sharpen those skills, so let’s dive into the specifics!

Segments to Improve

1. Wall Balls (00:05:05): This was your slowest segment, coming in 59 seconds slower than average. The wall ball is a compound movement that tests both strength and endurance. To improve:

• Focus on your squat depth and explosive power. Incorporate weighted squats and box jumps into your routine to build that explosiveness.


• Drill wall ball throws at different heights and weights. Start with a lighter ball and gradually increase the weight as your form improves.


• Practice your rhythm—try to find a cadence that allows you to maintain a steady pace without sacrificing form.

2. Burpees Broad Jump (00:03:23): You were 17 seconds slower than average here. Burpees can be a real game-changer, so let’s make them more efficient:

• Work on your burpee mechanics. Ensure you’re pushing off with your legs explosively to maximize your jump distance.


• Incorporate plyometric drills like tuck jumps and bounding to improve your overall explosiveness.


• Consider practicing "burpee rounds" where you do sets of burpees with minimal rest to build endurance.

3. Sandbag Lunges (00:03:50): This segment needs some TLC as well. Here’s how to strengthen it:

• Focus on your form. Ensure your knees don’t go past your toes, and your core stays engaged. Core stability is key!


• Incorporate weighted lunges and step-ups into your training to build strength in those legs.


• Practice lunges in intervals to simulate race conditions, building endurance under fatigue.

4. Farmers Carry (00:02:01): A solid carry can save you time! Here’s how to improve:

• Work on grip strength with farmer's walks and deadlifts. Stronger grips mean a more efficient carry.


• Practice walking long distances with the weight. This will improve your stamina and endurance under load.

5. Run Total (00:42:55): Even though this is already a strong point, let’s not get too comfortable! Fine-tuning can take you even further:

• Incorporate tempo runs to build your speed and endurance. Practice running at a pace slightly faster than your race pace.


• Interval training is your friend—alternate between sprinting and jogging to build that explosive power.

Strategies

Now let’s talk strategy. You’ve got to have a game plan going into the race:

• Pacing: Start strong but controlled. Aim for a consistent pace that will allow you to push through the later running segments without burning out.


• Transitioning: Keep your transitions sharp. Know what you need for each segment and have it ready to go. Less time looking for gear means more time crushing it!


• Mindset: Stay focused and positive. Remind yourselves that every burpee and wall ball gets you closer to that finish line. You’re not just racing against others; you’re racing against your best self!

Conclusion:

Brogan and Peter, you both have what it takes to rise through the ranks! Remember, “You can’t hurt me” isn’t just a mantra; it’s a lifestyle. Embrace the grind, focus on these segments, and let’s turn those weaknesses into strengths! 💥

With hard work and dedication, you’ll be laughing at those slower times in no time. Keep pushing yourselves, and remember, it’s not just about finishing; it’s about finishing strong! 🏆 The Rox-Coach believes in you both—let's get to work!