Third Time's the Charm: Crushing My Hyrox Goals in DC and Beyond

Seven seconds. That's all it took to beat my previous time at the Washington D.C. Hyrox. Seven seconds in a race that pushes you to your absolute limits. But those seven seconds, and the staggering 9 minutes and 24 seconds shaved off my New York Hyrox time, felt like a massive victory. If you're new to the Hyrox world, it's a fitness race combining 8 kilometers of running with 8 functional workout stations. It's a brutal test of endurance, strength, and mental fortitude. And for me, this third Hyrox experience was a testament to the power of consistent training, a strong mind, and unwavering support.

When I crossed the finish line in D.C., I knew something had changed. The difference between this race and my previous ones wasn't just about fitness; it was about strategy and mindset. Since my New York race last July, I'd completely revamped my weightlifting program, focusing on exercises that directly translated to improvements at the Hyrox stations. Human Makers became my best friend, helping me conquer the dreaded burpee broad jumps. I also added 15 minutes to each weightlifting session, increasing my overall volume. And every Saturday, I put myself through a 'lite' Hyrox workout: a mile run, sandbag lunges, another mile, wall balls, another mile, kettlebell carries, and finishing with burpee broad jumps. This weekly ritual honed my body and mind for the unique demands of Hyrox.

But physical training is only half the battle. Hyrox is a mental game, and the burpee broad jumps were my nemesis. This time, I was determined to conquer them. I repeated a simple mantra, 'I've trained for this. I can do better.' It worked. I pushed through the pain, fueled by the knowledge of my hard work. And speaking of fuel, my wife's presence was a game-changer. Last year in D.C., she was there, but this time, I asked her to be my motivator, my pusher. And she delivered. Her cheers and encouragement were a lifeline, a stark contrast to the solo struggle I faced in the sweltering New York heat.

For those tackling their first Hyrox, here's my advice: 'Take it one exercise at a time, run your own race, and bring a cheerleader!' Don't get overwhelmed by the enormity of the challenge. Break it down into manageable chunks, focus on your own pace, and surround yourself with positive energy. The environment matters. The heat in NY affected my time, so be prepared for anything.

Looking back on my three Hyrox races, I've learned that anything is possible with the right combination of physical and mental preparation, and a strong support system. If you put in the work, both in the gym and in your head, and have someone in your corner, you can achieve your goals. This Hyrox journey wasn't just about beating my times; it was about pushing my limits and discovering my potential."

"My hope is that you, the reader, take away this message: Consistent, targeted training, coupled with a strong mental game and unwavering support, can lead to significant personal improvement and the achievement of ambitious goals, even in challenging endurance events like Hyrox. So, go out there, set your goals, find your support, and start training. You’ve got this!