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Hyrox Class Dec 16, 2025

  • Writer: Louie Fredric Chuaquico
    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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