What Worked, What Didn’t, and What’s Next

The Strategy Shift (and Why It Worked)

Last season my blueprint was: conservative early → smash the sleds → survive. It worked to a point, but at this level the front pack can get away and never come back.

Hamburg plan: run even, ski under control, push/pull hard but not suicidal, then keep the runs steady after each station. Rhythm over roller coaster.

• Sled push: 2:18 (a touch slower than my 1:59 at Worlds, but sustainable).
• Sled pull: 3:07 (actually faster than Worlds).
• Positionally: around 7th→10th after SkiErg → 5th after Push → 3rd after Pull. Stayed in it.

I also took a gel on the run into the row. No drama—just fuel in the tank when I needed it.

One tactical L: I deliberately slowed my burpee broad jumps to make the standard crystal clear for judging (hands planted before feet move, tighter foot position). It was slower than the typical “flop and go,” and I surrendered free seconds. Lesson learned: be clean and fast, not clean or fast.

I wore tacky gloves for farmers because the chalk setup was… let’s call it “minimalist.” One quick drop, but way better than last year’s multiple slips.

Training That Transferred

• Threshold running under fatigue: I spent a lot more time near threshold during mixed work. That paid off: I could exit stations, hit a solid pace, and actually feel like I was recovering while still running fast.
• Velocity-based strength work: Helped on the sleds without wrecking my legs.
• Form & economy tweaks: Small changes, real speed. Also got outdoors more when possible, which helps biomechanics.

The Gaps (and How I’ll Close Them)

I leaned too hard into velocity and not enough into heavy.

• Farmers & Lunges: The speed wasn’t there because the load was there. I need more absolute strength and more late‑race muscular endurance.
• Back-half specificity: It’s tricky to accurately simulate “minute 45” legs without a time machine, but I can do more full-station sets under pre-fatigue instead of always chunking 25s.
• Burpees: Keep the standard tight without over‑braking. Move with intent and clarity.

Fixes going into the next start line:

1. Two heavy exposures/week (hinge/carry emphasis): heavy trap bar pulls, front‑rack reverse lunges, heavy suitcase carries, and time‑under‑tension holds.
2. Station-overload sessions: 80–120 unbroken meters of carries or longer lunge sets after threshold running, not before.
3. Burpee technique reps: Practice “clean-fast” entries so the judge sees it and I don’t donate seconds.
4. Maintain the rhythm strategy: Even pacing across all runs; keep the post‑sled runs honest.
5. Keep the gel timing: Run into the row felt perfect for me—repeat.

The Mental & Emotional Piece

I’m proud of most of the mental work. I held the line, repeated my cues (“there’s no escape, settle in”), and kept going. But I let 3 seconds of doubt in during the final run and wall balls—one short break that didn’t need to happen. Is that the whole race? No. Does it matter at this level? Absolutely. That’s the difference between 6th and knocking on the podium door.

Emotionally, though? A+. Travel stress didn’t spiral me. I felt grounded, excited, grateful, and supported by our community and my family. That tide lifted every other ship.

Doubles Bonus (and a Speed Ceiling to Chase)

I also jumped into Doubles with my guy Dylan Scott—48:51 of honest work. Fun, hard, and eye‑opening: there were moments I wanted to run faster and physically couldn’t. That tells me there’s another gear to unlock. Good problem to have.

Takeaways for Your HYROX Prep

• Pick a strategy and live in it. Rhythm beats roller coaster for most athletes.
• Train your run under fatigue. Threshold work during mixed pieces builds a gear you’ll use every lap.
• Respect the heavy. If farmers and lunges feel like a wall, you need more absolute strength and more time under load.
• Standards are standards—but speed is still speed. Burpees can be clean and fast.
• Mindset reps count. One short lapse can cost big at the end. Train your head like you train your legs.

What’s Next

No doom and gloom here. Sixth is fine. But my standards are higher, and I’m already back to work with a tighter plan. I still want that Worlds spot, and I’m not done swinging.

Join Us Inside the RMR Training App (CTA)

If you want a clear plan and a crew that actually shows up for each other, jump into the RMR Training app and community. You’ll get:

• Proven HYROX plans (singles, doubles, and age‑group)
• Coach feedback and Q&A
• Strength cycles that respect your run—and build your race‑day stations
• Weekly accountability so you don’t go it alone

Ready to level up your HYROX? Join the RMR Training app and let’s build your next PR—together.