Hyrox Class April 30, 2025

Basic Prehab/Activation

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

20 Calf Raises

30 Tibialis Raises

Plyo

3 Sets

100m Sprint Air runner

10m Diagonal Hops

20 Pogo jumps

30 sec wall sit hold

10 Rounds total (5 Rounds each) (35 min running clock )

Partner 1 Goes

250/200m Row/SKI or 10/8 Calorie bike

Partner 2 Does

Amrap

8 Wallballs (20/14)

6 Kettlebell Swings (24/16kg)

4 Burpee broad jumps

*EACH PERSON DOES 5 ROUNDS AND GETS AMRAP FOR NOT RUNNING