Hyrox Class Aug 11 ,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 Airsquats

1min plank

Strength: Week 27 Squat Series

3 Sets

15 Elevated Goblet Squats (24/20)

20m Monster walks

50 sec weighted plank hold

Hyrox Conditioning EMOM x 15

Min 1: 12/10 Calorie Bike or 50 se work

Min 2: 16 Alternating Backrack Lunges

Min 3: Max Alternating Devils press

IF YOU CAN FINISH STOP AT 50 SEC MARK WITH 10 SEC TRANSITION