Hyrox Class Dec 17, 2025

Louie Fredric Chuaquico
10 hours ago
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 Dec 17, 2025

Clean Pull + Clean 1 Clean Pull + 2 Clean @80% 1RM Clean 1 Clean Pull + 2 Clean @80% 1RM Clean 1 Clean Pull + 2 Clean @85% 1 RM Clean 1 Clean Pull + 2 Clean @85% 1 RM Clean 1 Clean Pull + 2 Clean @85%

LA Class Dec 17, 2025

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Gymnastics: EMOM x 12 Min 1: 6-10 Assisted Banded Pullups

Kamp Lokal Dec 16, 2025

METCON: 3 Rounds 15/12 Calorie Row 12 Toes to Bar 9 Box Get Overs (48/40) -rest until minute 10- At 10:00: 45/36 Calorie Row 36 Toes to Bar 27 Box Get Overs (48/40) Time Cap each set: 9 minutes SCALED

Comments