Stefan Raszkiewicz, Gabriele Rauh Hyrox Result

Overall Performance:

Stefan and Gabriele, your performance at the 2025 Switzerland Hyrox event was impressive, landing you in the top 59% overall and 44% in your age group! 🏆 Your overall time of 01:23:11 shows that you both have a solid foundation. However, there are definitely areas to capitalize on moving forward. You both demonstrated strong performance in exercises like the Ski Erg, Sled Push, and Sled Pull, which highlights your strength capabilities. But when it comes to running, the total running time of 00:47:42 indicates that you have some work to do. This time is 00:37 slower than the average, suggesting that you might be better off training your running endurance and speed more rigorously. In particular, your pacing strategy seems to have been a bit conservative at the start, with the first running segment being slower than average. This could have contributed to a longer overall time. The key takeaway? You need to find that sweet spot between strength and endurance. It’s about becoming a hybrid athlete—focusing on becoming the best of both worlds. Remember, “You are not your circumstances. You are your possibilities.”

Segments to Improve:

• Wall Balls: You clocked in at 00:05:20, which was 00:52 slower than average. To improve this segment, focus on your squat depth and the explosiveness of your throw. Try the following drills:
• Wall Ball Drills: Work on increasing your reps with lighter weights to improve form and rhythm. Aim for 3 sets of 20 reps.
• Squat Technique Work: Incorporate box squats to ensure you’re hitting the correct depth consistently. Focus on explosiveness as you stand up.
• Sandbag Lunges: Your time here was 00:04:22, which was 00:22 slower than average. Here’s how to turn it around:
• Lunge Variations: Use lighter sandbags to practice your form and build endurance. Aim for 4 sets of 12 reps on each leg.
• Weighted Step-ups: These can help build the strength you need for lunges. Use a box or platform, and perform 3 sets of 10 reps per leg.
• Roxzone: At 00:08:01, your transition time was 00:54 slower than average. This suggests you need to streamline your transitions:
• Practice Transitions: Create a mini-course where you simulate moving from one exercise to another. Time yourself and focus on decreasing that transition time with each attempt.
• Overall Fitness Improvement: Incorporate more cardio and HIIT workouts to enhance your fitness level. Try interval training sessions twice a week to boost your overall conditioning.

Race Strategies:

• Pacing: Start your first run segment with a stronger pace. Don’t be afraid to push yourself a bit more in the beginning; you can always adjust in the later runs.
• Mindset: As you approach each exercise, visualize your success. “The only way to finish is to start.” Maintain a positive mindset throughout the race.
• Hydration and Nutrition: Ensure you're properly fueled before the race and during transitions. A well-hydrated athlete is a happy athlete!

Conclusion:

Stefan and Gabriele, you’ve got what it takes to level up your Hyrox game! 💪 Remember, “If you want to be great, you must be willing to be mocked, hated, and misunderstood.” Embrace the grind, and don’t shy away from hard work. Focus on those segments that need improvement, and you’ll see the results in your next race. Let’s turn those weaknesses into strengths and keep that competitive spirit alive! Keep pushing your limits, and remember that every rep counts toward your goal. You’ve got this! 💥

Now, let's gear up for the next challenge and make sure you come back even stronger. After all, what doesn't kill you makes you stronger—unless it's a wall ball, then it just makes you sore! 😉

Keep training hard and stay motivated! This is Rox-Coach signing off! 🏆