Hyrox Class April 30, 2025

Louie Fredric Chuaquico
Apr 29, 2025
1 min read

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

Recent Posts

See All

Hyrox Class June 27,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face down snow angels 10 Hollow rocks 10 Seal to down dog 20m Plate OH Duck walks Wrist prep Partner workout: AMRAP 14 MIN 500m/400m Row or Ski

LA Class June 27, 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 Strength: Back squats Min 0-3 5 REPS at 50% 1RM OR RPE 5 M

Kamp Lokal Jun 26, 2026

Pause Snatch Balance 3 Sets 3 Pause Snatch Balance @65-70% 1 RM Snatch *Rest as needed between sets. **Pause in receive for 3 seconds. Squat Clean + Split Jerk 4 Sets 2 Clean + 1 Jerk @70-75% 1 RM C

Comments