Hyrox Class Dec 17, 2025

Louie Fredric Chuaquico
Dec 16, 2025
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

30 Tibialis Raises

20m Heel walk

20m Ballet walks

Monostructural SERIES EMOM x 8 (50 Sec on 10 Sec off) 1 MACHINE ONLY

12/10 Cal row or Ski

10/8 Cal Bike

400m/300m Bike Erg

150/120m Run

Partner conditioning: (25min cap)

3rd floor run as a pair

50 Plate Ground to overhead (45/25)

3rd floor run as a pair

50 Burpee to plate

3rd floor run as a pair

100 Wallballs (Shared)

Recent Posts

See All

Kamp Lokal Jan 13, 2026

Metcon: 10 sets (new set every 2 minutes) Average Row Calories from week 1 (plus 1 calorie) Average Burpees from week 1 (plus 1 burpee) *Or plus 1 from highest set. *Score is total reps. (Count each

Hyrox Class Jan 13, 2025

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 Inchworm pushups 5

LA Class Jan 13, 2025

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 download Burgener Snatch EMOM x 5 5 Behind the neck pushpress

Comments