Madi Gaetjens Hyrox Result

Overall Performance:

Madi, you put in a solid effort at the 2025 Brisbane Hyrox competition, finishing with an impressive overall time of 01:21:09. You ranked 56th among 128 athletes, which places you in the top 43% — a commendable achievement! In your age group, you secured 15th place out of 26, landing you in the top 57%. Your total running time of 00:39:13 is notably faster than average, showcasing your strong running profile. However, your pacing at the beginning might have been a bit too aggressive, as indicated by your lightning-fast first segment. Remember, it's a marathon, not a sprint! You've got the endurance, but let's work on refining those transitions and strength segments to elevate your game even further. 💪

Segments to Improve:

• Sandbag Lunges (00:05:31) - This segment showed the most room for improvement, ranking 67th. Focus on your form: make sure to keep your core engaged and take controlled steps. Consider incorporating weighted lunges (both forward and backward) into your training, aiming for 3-4 sets of 10-15 reps. Additionally, practice the technique with lighter weights to enhance your form before gradually increasing the load.
• Burpees Broad Jump (00:05:06) - Ranking 56th, you lost some valuable seconds here. To boost your performance, focus on explosive power. Integrate drills like box jumps or jump squats into your routine. Aim for 3-4 sets of 8-10 reps to build that explosive strength, and don't forget to practice transitioning smoothly from the burpee to the jump to minimize downtime.
• Wall Balls (00:05:47) - This segment was just slightly slower than average. To improve, work on your squat and overhead throw technique. Perform wall ball drills with a focus on depth in your squat and a powerful throw. Aim for 3-4 sets of 10-15 reps, ensuring that you’re using proper mechanics all the way through.
• Farmers Carry (00:02:34) - Ranking 51st shows there's potential for improvement here, too. To enhance your grip strength and stability, include farmers walks in your training. Try carrying a pair of heavy kettlebells or dumbbells over a distance of 30-40 meters, completing 3-4 sets. This will not only help with the Farmers Carry but also improve your overall core strength.

Race Strategies:

• Pacing: Start strong but controlled. Your first run segment was outstanding, but be cautious about blowing your load too early. Aim for around 80-85% effort in the first run to maintain energy for the latter parts of the competition. It’s like a taco — you want to savor every bite, not wolf it down!
• Transitions: Your Roxzone time of 00:05:36 indicates you can tighten up your transitions. Practice moving quickly between exercises by doing transition drills. For example, set up a mini-course where you practice switching from running to the sled push, then to burpees, focusing on minimizing downtime.
• Mindset: Remember, during the race, mental toughness is key. As Goggins would say, "You will never learn from your mistakes if you don’t own them." So, embrace the discomfort — it’s where growth happens! When you hit those tough segments, remind yourself of your goals and visualize crossing that finish line strong.

Conclusion:

Madi, you're on the right track with your performance! With your natural running ability and a little extra focus on those strength segments, you can easily elevate your game. Remember, every workout is a step closer to your goals. “The only easy day was yesterday.” So let’s turn those weaknesses into strengths and push your limits! Keep grinding, stay consistent, and don’t hesitate to reach out if you need more tips or motivation. You’ve got this! 💥🏆

Keep pushing, Madi. The path to greatness is paved with sweat, determination, and a sprinkle of humor. Now, let’s get back to work, because rest days are for the weak… just kidding, everyone needs them! 😉

- The Rox-Coach