Josh Crompton, Sarah Crompton Hyrox Result

Overall Performance:

Josh and Sarah, you both took on a challenging Hyrox race in Melbourne, and while you finished with a commendable time of 01:45:51, there's always room for improvement. Your overall rank of 495 out of 1116 athletes places you in the top 44%, and being 79th in your age group showcases your competitive spirit. 💪

Now, let’s dig into the nitty-gritty. Your total running time of 00:59:23 was notably faster than average, indicating that you have a strong runner profile. This is your superpower! However, it seems like the pacing could use some fine-tuning. You started a bit slower than average in Running 1, and you can see that your overall running times show potential for faster transitions into the strength segments. The key takeaway? You need to build your strength while maintaining that killer running speed!

Segments to Improve:

• Sandbag Lunges: At 00:06:09, you were 00:54 slower than average. This segment can be a real game-changer. Focus on your form—keep your chest up and core engaged. To improve:
• Practice lunges with a weighted object. Start with lighter weights and gradually increase.
• Incorporate speed lunges, where you alternate lunging forward and backward to build explosive strength.
• Drill your lunges in circuits to simulate race fatigue. Add a short run before each set to mimic race conditions.
• Farmers Carry: You clocked 00:02:45, which was 00:36 slower than average. This is all about grip strength and core engagement. To enhance this segment:
• Incorporate heavy carries into your routine. Use kettlebells or dumbbells and focus on keeping your shoulders back and core tight.
• Practice quick transitions from running to carrying weights to improve your efficiency.
• Try different surfaces—sand, grass, and pavement—to adapt your grip under various conditions.
• Burpees Broad Jump: At 00:05:03, you were 00:23 slower than average. Burpees can feel like a necessary evil! To improve:
• Focus on your jump technique—ensure that you land softly to save energy for the next repetition.
• Incorporate plyometric drills to build explosive power. Box jumps and tuck jumps will help you fly through this segment.
• Try a Tabata-style workout with burpees to build endurance and speed.
• Roxzone: Your 00:10:35 in the roxzone was 00:39 slower than average—this indicates room for improvement in your transition time. To sharpen this:
• Practice quick transitions during training. Set a timer and aim to switch between exercises as fast as possible.
• Work on your overall fitness with circuit training that simulates the Hyrox format, allowing you to practice moving efficiently from one exercise to the next.

Race Strategies:

During your next race, consider the following strategies to maximize your performance:

• Pacing: Start strong but controlled. Keep an eye on your heart rate and avoid going too hard too early. Aim for consistency across all running segments.
• Transitions: Practice quick transitions in training. The less time you spend resting or fumbling between exercises, the better your overall time will be.
• Mindset: Keep your mental game strong! As Goggins says, “You are your own hero.” Push through the discomfort, and remember, every rep counts!
• Teamwork: Communicate effectively with Sarah. Work together during the race. If one of you is struggling, the other can help push through.

Conclusion:

Josh and Sarah, you both have incredible potential, and your performances in Melbourne show that you’re on the right track. Focus on those segments that need improvement, as they represent the low-hanging fruit that can elevate your game. Remember, every elite athlete was once an amateur who refused to give up. Keep grinding, stay motivated, and embrace the challenge! 💥

As you hit the ground in training, remember this: “The only way to get better is to get uncomfortable.” So, lace up those shoes, hit the gym, and show us what you’ve got! Keep pushing, and let’s crush the next race together! 🏆

With determination,

The Rox-Coach