Hyrox Class Dec 28, 2024

Louie Fredric Chuaquico
Dec 27, 2024
1 min read

Warm-up:

2nd Floor Run

1RD

10 Passthrus

10 Kang squats

10 Dislocate

10./side tspine stretch

10 Scap pushups

20 Alternating Bodyweight Lunges

30sec wall sit hold

Hyrox Conditioning (30 min cap)

500/400m Row or 20/16 Cal bike

3rd floor run

50 Airsquats

500/400m Row or 20/16 Cal bike

3rd floor run

40 Kettlebell Goblet Squats

500/400m Row or 20/16 Cal bike

3rd floor run

30 Walballs

500/400m Row or 20/16 Cal bike

3rd floor run

200FT Sandbag lunges or dumbbell back rack lunges

IF TIME ALLOWS FINISHER

1RD

50 Hollowrocks

50 Leg raises

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