Liam Shallicker, Greg Walker Hyrox Result

Overall Performance:

Shallicker Liam and Walker Greg, you both crushed it at the 2025 Manchester Hyrox! Finishing 13th overall out of 609 athletes and 7th in your age group of 30-39 puts you in the top 2%—that's no small feat! Your overall time of 00:56:31 is impressive, especially with a total running time of 00:30:56, which is 01:01 faster than the average. Clearly, you both have a solid runner profile, and your pacing strategy was on point during the initial running segments. Running 1 saw you clock in at 00:02:24, a whopping 01:06 faster than average! However, as the race progressed, the running times began to slow down, particularly in the later segments. This indicates a need for balance; while your running speed is a strength, your strength endurance during the functional exercises needs some attention. Remember, "It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward." Keep pushing!

Segments to Improve:

Now, let’s dive into the segments that need a little extra love. Your performance in the Sandbag Lunges, Sled Push, and Wall Balls was below the average, and these are areas where you can significantly improve. Here’s how:

• Sandbag Lunges (00:02:50): This segment was 00:22 slower than average. Focus on building lower body strength and stability. Incorporate the following into your training:
  • Sandbag Lunges: Increase the weight of the sandbag gradually. Aim for 3 sets of 10-12 reps while maintaining form.
  • Weighted Step-ups: Use a box or bench. This will help with strength and stability. 3 sets of 10-12 reps per leg.
  • Mobility Work: Don’t overlook stretching and mobility drills for your hips and legs. Incorporate dynamic stretches before workouts and foam rolling post-session.
• Sled Push (00:01:41): You were 00:14 slower than average here. This requires explosive strength and endurance. Try these drills:
  • Heavy Sled Drags: Focus on pushing heavier weights for shorter distances to build strength. Aim for 5 pushes at maximal effort.
  • Interval Sled Pushes: Alternate between heavy and light sled pushes. This will help with speed and power. 6 rounds of 20 meters heavy, 20 meters light.
• Wall Balls (00:03:46): This was 00:15 slower than average. Improve your power and endurance with:
  • Wall Ball Drills: Increase the reps gradually. Try for 3 sets of 20 reps at a lighter weight before moving to heavier.
  • Squat Variations: Regular squats and jump squats can build your leg strength and explosive power. Incorporate 3 sets of 10-15 reps.

Additionally, your Roxzone time of 00:04:02 was slower than average by 00:14. This indicates that your transitions need to be quicker. Practice transitioning between exercises during your training sessions to mimic race scenarios, and consider circuit-style workouts to improve overall fitness and reduce downtime.

Race Strategies:

Now, let's talk strategy. Here are some actionable tips to implement during your next race:

• Pacing Strategy: Start strong, but watch for the middle segments where fatigue begins to set in. Maintain a consistent effort in the running segments, especially as you approach the functional exercises.
• Transition Efficiency: Create a checklist for each transition. Know exactly what you need to do and where your gear is to minimize downtime.
• Nutrition and Hydration: Ensure you're fueling properly before and during the race. A quick snack or hydration strategy can make a big difference in your energy levels.

Conclusion:

Shallicker Liam and Walker Greg, your performance has shown that you have the potential to be absolute beasts in this sport! Remember, "You are not your circumstances. You are your possibilities." Embrace the grind, work on those weaknesses, and continue to build on your strengths. With dedication and the right training strategies, you'll find yourself smashing those segments in no time. Keep pushing, keep grinding, and let’s unlock that full potential together. You've got this! 💪💥

Until next time, keep your eyes on the prize and your feet moving—Rox-Coach signing off! 🏆