Hyrox Class Dec 9, 2025

Louie Fredric Chuaquico
Dec 8, 2025
1 min read

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 Inchworms pushups

COMPOUND LIFTS E2MOMx5

5x5 Pause Pushpress (PAUSE AT THE BOTTOM THEN EXPLODE UP)

SHOULD BE LIGHT AND EXPLOSIVE

every after set do 10 Double Kettlbell Shrugs

Accessory: 2 SETS 15 Seated Arnolds Press (20/15)

30 Banded Pull aparts

Amrap 15 min (LONG STEADY STATE)

500/400M Row/Ski or 1000m Bike Erg

20 Alternating Dumbbell Hang Power Snatches

20 Hanging Leg Raise

Recent Posts

See All

Hyrox Class March 12, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength 3 Sets 12 Barbell R

LA Class March 11, 2026

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 QUICK EMOM: EMOM x 9 Min 1: 3-5 Strict pull ups Min 2: 12-

Hyrox Class March 11, 2026

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 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

Comments