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)

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