Hyrox Class Dec 22, 2025

Louie Fredric Chuaquico
14 hours ago
1 min read

Basic Prehab/Activation

20 Banded TKES

20 90/90 Hipswitch

10/side Firehydrants

10 Cat cows

5/Side WGS

10 Alternating Reverse lunges

10/side Lateral Lunges

1min plank

Strength: UNILATERAL + Hip Flexor

3 SETS 16 Alternating Barbell Backrack Forward Lunges (75/55)

8/side Bodyweight Single leg Hip thrust

20 Plank Side to side rotation

5RDS (16 min cap) 30 Airsquats

20/16 Calorie Row/ Ski/ Bike Erg or 15/12 Calorie Bike

Recent Posts

See All

Kamp Lokal Dec 22, 2025

Back Squat 10-12 Minute EMOM 1 Back Squat *Work up to a heavy single for the day. Front Squat 10-12 Minute EMOM 1 Front Squat *Work up to a heavy single for the day. Weighted Strict Pull Up 5-7 Sets E

LA Class Dec 22, 2025

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold WEEK of (3/4) Every E2MOM x 8 8 Sets of

Kamp Lokal Dec 20, 2025

METCON: AMRAP 20 Minutes (at 75-80% pacing effort) Max Calorie Bike Erg *at minutes 0, 4, 8, 12, 16 complete: 100ft Sled Push (190/145) (OR 25ft Single Dumbbell Lunge (70/50)) 10 Dumbbell Deadlifts (2

Comments