Hyrox Class Dec 13,2025

Louie Fredric Chuaquico
3 hours ago
1 min read

Warm up:

20 90/90 hip switch

20 Alternating Bodyweight lunges

10/side Alternating toy soliders

10/side Cossack Squats

10 Kang squats

16 alternating warrior Squats

10 Iyts

5 Inchworms pushups

1 min plank hold

HYROX SPECIFIC WORK:

STATION 1:

3RDS

40 Airsquats

500m/400m Row / Ski

REST 2 MIN

STATION 2:

3RDS 20 Alternating Single Dumbbell Lunges (50/35)

1000/800m Bike Erg

REST 2 MIN

STATION 3

3RDS

15 Regular Burpees

400/300m Air Runner or 3rd Floor run

Accessory work: 3RDS 20 Double dumbbell calf raise

20-30 sec per side copanhagen planks

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