Hyrox Class April 24, 2025

Louie Fredric Chuaquico
Apr 23, 2025
1 min read

Warm up:

20 90/90 hip switch

10 Cat cows

10/side Firehydrants

10/side Banded clamshells

10 Bodyweight goodmornings

3/side WGS

30 sec glutebridge hold

30 Banded pull aparts

4 Sets (EVERY 2:30 x 4)

8 Bar Deadlfits AT 50% OF YOUR CLEARED WEIGHT ON LAST TEST

10 Ring rows or Banded Pull ups

CORE 1 SET

60 Reps Plate high arc russian twist

6 Reps for quality dragon flags

Conditioning: (15 min cap)

5 Rounds

12 Kettlebell High pull (24/16kg)

12 Alternating Box Step ups (SINGLE DB)

10/8 Calorie bike or 150/120m Air runner

Recent Posts

See All

Hyrox Class June 25,2026

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels EMOM x 16 Min 1: 10/8 Cal Ass

Kamp Lokal Jun 24, 2026

Pause Squat Snatch + Tempo Overhead Squat 5 Sets 1.1.1 Pause Squat Snatch + Tempo Overhead Squat @ 65-70% of 1 RM Snatch *Rest 2 minutes between sets. **Tempo is 42X1 (4 seconds down, 2 second pause

LA Class June 24,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Conditioning (20MIN CAP) 50 Wallballs (20/14) 50 Toes to b

Comments