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

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