Hyrox Class April 8, 2026

Louie Fredric Chuaquico
Apr 7
1 min read

Basic Prehab/Activation (10 min)

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

20 Calf Raises

10m Bear Crawls

10m Duck Walks

20m Heel walk

20m Ballet walks

PLYO: 3 SETS

20 Pogo Jumps

https://www.youtube.com/watch?v=iU-TKr4YesM

5/side Lateral Bounds

https://www.youtube.com/watch?v=soqQy4dzEts

20m Broad Jumps

https://www.youtube.com/watch?v=uhz-ia-2UcM

REST 2 MIN BETWEEN SETS

8RDS FOR TIME (22 min cap)

400m/300m ROW SHARED

5 Synchro Regular Burpees

20 Wallballs Shared (10 each)

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