Hyrox Class Aug 26, 2026

Louie Fredric Chuaquico
11 minutes ago
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 Maintenance: 30 SEC ON 30 SEC OFF x 9 Sets

POGO JUMPS

SKATER JUMPS

BANDED RUNS

Every 3:30 min x 6 Sets

ODD (1,3,5) 500m/400m Row or Ski

Remaining Time Wallballs

REST 1 MIN

EVEN (2,4,6) 1000m/800m bike erg or 20/16 Calorie Assault bike

Max burpees to plate

SCORE: TOTAL NUMBER OFF REPS

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