Chris Greenwood, Chris Jarvis Hyrox Result

Overall Performance:

Chris and Chris, you both crushed it out there at the London Hyrox event, finishing in the top 1% overall and the top 2% in your age group! With a strong overall time of 00:55:58 and a total running time that was 01:39 faster than average, it’s clear you’ve got the running chops to back it up. Your pacing, however, could use a little fine-tuning. You started off a bit slower than average in Running 1, which might have set you back a bit, but you picked up the pace significantly in the later running segments. This shows that you have the endurance; you just need to find that sweet spot at the start. With that said, your performance indicates a stronger running profile, so let’s focus on transforming those strength segments into assets!

Segments to Improve:

Here’s the breakdown of the segments where you can kick it into high gear:

• Burpees Broad Jump (00:02:24) - 20 seconds slower than average (22 Percentile Rank)
  • Focus on technique: Ensure your burpees are explosive. Work on jumping farther with each rep to minimize time on the ground.
  • Drill: 5 sets of 10 burpees followed by broad jumps for 10 meters. Rest 1 minute between sets. Aim for quick transitions!
• Sandbag Lunges (00:02:51) - 25 seconds slower than average (21 Percentile Rank)
  • Work on your lunging form. A common mistake is leaning too far forward. Keep your chest up and drive through the heel of your front foot.
  • Drill: 3 sets of 15 alternating lunges with a sandbag. Focus on maintaining a steady tempo and balanced form.
• Sled Push (00:01:32) - 6 seconds slower than average (30 Percentile Rank)
  • Improve your leg drive and body positioning. Keep your hips low and your arms straight to drive through the sled efficiently.
  • Drill: Sled pushes for 20 meters with a focus on quick foot turnover. Incorporate a 30-second rest and repeat for 6 rounds.
• Sled Pull (00:02:20) - 1 second slower than average (10 Percentile Rank)
  • Focus on core engagement. Your core is your powerhouse for pulling. Keep it tight!
  • Drill: Implement a series of 30-meter sled pulls, focusing on maintaining a strong posture and consistent pace. Add resistance as you progress.

Race Strategies:

Here are some race strategies that can help you both optimize your performance:

• Start with a plan: Avoid the temptation to sprint out of the gate. Maintain a controlled pace in the first running segment; aim for a 4:30 to 4:40 split.
• Transition like a ninja: Your Roxzone time suggests there’s room for improvement. Focus on quick transitions between exercises—practice them in your training sessions to minimize downtime.
• Stay mentally engaged: Use visualization techniques to picture yourself succeeding in each segment. A strong mind equals a strong body!
• Hydration and nutrition: Fuel up before the race and keep your hydration in check. A well-fueled machine runs smoother!

Conclusion:

Chris and Chris, you both have what it takes to elevate your game! Remember, “It’s not about the destination; it’s about the journey.” Keep pushing your limits, and don’t forget to embrace the grind. As David Goggins says, “You are not going to outwork me.” So, take this feedback to heart, incorporate the drills, and let’s make those weaknesses into strengths! 💪💥

And remember, when you feel like quitting, just think about how much easier it is to do burpees than to explain to your friends why you skipped leg day! Keep hustling, and let’s get after it!

You've got this, and I’m here to support you every step of the way. Together, we’re not just training; we're building champions. This is The Rox-Coach, and I believe in you! 🏆