Hyrox Class Aug 26, 2025

Louie Fredric Chuaquico
Aug 25, 2025
1 min read

Basic Prehab/Activation

10 Cal Machine or 150m Run Air runner

5/side samson lunge pass thrus

10/side alternating scorpion stretch

10 IYTS

10 Scapula Pushups

20 Plank Shoulder taps

30 sec deadhang

MONOSTRUCTURAL WK 8

30 Sec on 15 sec off 8 SETS ANY MACHINE

E2MOM x 3

3 Sets of 10 Hang power cleans

TRAINING BAR OR DUMBBELL.

MORE OF AN POWER MOVEMENT FOR EXPLOSIVITY DO NOT OVER COMPLICATE THE CUES

Conditioning EMOM x 15

Min 1: 10 Alternating dumbell snatches + 5 Sprawls

Min 2: 6-8 Pushups Renegade rows

Min 3: 5 Strict Pull or 10 ring rows + Max Effort plank till remaining time

1MIN ON 20 SEC OFF

Recent Posts

See All

Hyrox Class March 20,2026

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min pla

LA Class March 20, 2026

Warm-up: shoulders 30 Banded pull-aparts 10 Squat pass thus 10/side Dislocates 10/side Warrior Squats 10 Hollow rocks 10 V-ups 10 Seal to downdog SIP PLUS CHALLENGE (GO BY HEATS) AMREP 11 MIN 1000m AI

Kamp Lokal Mar 21, 2026

Metcon: AMRAP 20 Minutes 500m Row 25 Air Squats 5 Power Cleans (155/105) Target Score: 6-7 rounds Scaled: AMRAP 20 Minutes 500m Row 20 Air Squats 5 Power Cleans (135/95) Snatch Balance Work up to 80%

Comments