Hyrox Class Feb 12, 2024

Louie Fredric Chuaquico
Feb 11, 2025
1 min read

Basic Prehab/Activation

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

2 sets (PRIMER)

10/side single leg hops

10/side Single Leg Glute bridges

5 Jumping Medball slams

Agility Drills

30sec on 30 sec off (16min or 4 sets)

Shuttle runs

4 Corner Lateral Cone touches

Power Squats

Reverse lunge to step ups (15 sec left 15 sec right)

Every 2:30 x 6

12/10 Calorie Bike

12 Sumo KB High pull (24/20)

12 Back and forth hop over plate

Rest 30 sec between sets

IF THIS IS TOO HARD SCALED:

10/8 Cal Bike

8 Sumo KB High pull

8 Back and forth hop over plat

Recent Posts

See All

Kamp Lokal Jul 28, 2026

Push Jerk 5 Sets 1 Push Jerk @9+/10 RPE *Rest 2 minutes between sets. **Build to a tough single by the last set. Bench Press 3 Sets 4.4.4 Bench Press -rest 30 sec b/t cluster reps and 3 minutes betwee

Hyrox Class July 28, 2026

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 Push-Ups 20 Plank Shoulder taps 5 Inchworm pushups

LA Class July 28, 2026

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Stren

Comments