Riley Thompson Hyrox Result

Overall Performance:

Riley, you absolutely crushed it out there at the 2025 Brisbane Hyrox! Finishing with an overall time of 01:18:27 puts you in the top 33% of 1365 athletes—major kudos on that! Your total running time of 00:38:42 was 00:41 faster than average, clearly indicating you're more of a runner in this Hyrox arena. However, while your running legs are solid, there's room for improvement in your strength-based segments. Your pacing was a mixed bag; you kicked off strong with the first running segment but appeared to fade a bit through the latter parts. Remember, a strong start is great, but pacing is key—think of it as a marathon, not a sprint! 💪

Segments to Improve:

• Sandbag Lunges (00:05:29): This segment was the slowest for you, and it’s holding back your overall potential. Focus on increasing your leg strength and stability. Try:
  • Weighted Lunges: Incorporate progressive overload. Start with body weight and gradually increase weight. Aim for 3 sets of 10-15 reps.
  • Single-Leg Balance Drills: These will help improve your stability and strength. Stand on one leg for 30 seconds, switch, and repeat.
• Burpees Broad Jump (00:05:22): This segment saw a significant slowdown. You need to work on explosive power and conditioning. Suggested drills include:
  • Burpee Variations: Integrate box jumps into your burpee routine to build explosive leg strength. Start with 3 sets of 8-10 reps.
  • Plyometric Drills: Incorporate broad jumps and tuck jumps into your weekly routine for power development.
• Wall Balls (00:06:08): This segment was also slower than average. Focus on technique and endurance. Strategies to improve:
  • Wall Ball Technique: Ensure you are using your legs to drive the ball up, not just your arms. Practice with lighter weights to master the form.
  • AMRAP Sets: Set a timer for 5 minutes and perform as many wall balls as possible to build endurance.
• Roxzone (00:06:18): Transition time can be a game changer. Work on your overall fitness and agility. Suggestions:
  • Quick Transitions: Practice moving quickly between workouts in training. Set up a circuit and time yourself between exercises.
  • Agility Drills: Ladder drills or cone sprints will help improve your foot speed and coordination.

Race Strategies:

During your next race, consider these strategies to enhance your performance:

• Pacing: Start strong but sensible. You want to feel strong coming out of the first two running segments, not gasping for air. Think of it as a fine wine—let it breathe before you take that first sip!
• Transitions: Visualize your transitions. Know exactly where you’re going next, and practice getting in and out of each exercise efficiently.
• Hydration and Nutrition: Make sure you’re fueling properly before the race and staying hydrated. A hydrated athlete is a happy athlete! 🥤

Conclusion:

You’ve shown tremendous potential, Riley! Remember, it’s not just about how fast you can run or how much weight you can lift—it's about the combination of both. Every segment is an opportunity to improve. Don’t be afraid to push your limits! As David Goggins says, “You are not going to die. You are going to be uncomfortable. You are going to suffer. But you’re going to be okay.” Keep that fire burning, and let’s work on those areas where you can level up your game. Your next race is another shot at greatness—let’s seize it! 💥

Stay strong, stay focused, and remember: the only bad workout is the one you didn’t do! Keep grinding, Riley—The Rox-Coach is here cheering you on! 🏆