Hyrox Class Dec 16, 2025

Louie Fredric Chuaquico
Dec 15, 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

5 Inchworms pushups

COMPOUND LIFTS E3MOM x 3

3x10 Barbell Pushpress at RPE 5 (FOCUS ON THE DIP AND DRIVE)

Every after set 5 Negative Pull ups or 5 Negative Ring Rows

Accessory Work: 3RDS 20 Banded Face Pulls

30 Sec plate overhead hold

TC 15 MIN

CONGOLINE BUY IN : 25m Sled push at OPEN WEIGHT (1 PERSON WILL FINISH 2 PASS BEFORE GOING TO THE 4 rounds)

THEN 4 Rounds

20 Dumbbell Alternating Snatch (35/20)

15 Hand Release pushups

10 Box jumps (24/20)

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