Hyrox Class April 9, 2025

Louie Fredric Chuaquico
Apr 8
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

8 Reps Reactive tuck jumps

5/side Split Jumps

20 Banded pogo jumps

Midline

3 Sets

20 Alternating Dumbbell Marches

20 Tuck ups

1 Min elbow plank

Conditioning: (PARTNER)

10 Sets (BIKE)

30 sec on

30 sec off

-REST 2 MIN-

Part B Amrap 10 min

40 Wallballs (14/10)

20 Alternating Sync Kettlebell GOBLET Lunges

REST 2 MIN

Amrap 10

30 Cal Row Shared

15 Synchronized Burpees (REGULAR BURPEES)

Recent Posts

See All

Kamp Lokal Dec 8, 2025

Back Squat 5 Sets 3 Back Squat @75-80% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @88-95% 1RM Front Squat *Rest as needed between sets. Bent Over Row + DB Bent Over

LA Class Dec 8, 2025

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold WEEK of (1/4) Every 2:30 x 5 Sets 12 Bac

Hyrox Class Dec 8, 2025

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: 5x5 Tempo Backsquats at

Comments