Hyrox Class Feb 22, 2024

Basic Prehab/Activation

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

10 Jumping airsquats

10 Pushups

5/side WGS

Skill

10-15MIN Technique Build with Sled Push and Burpee broad jump

HYROX MADNESS

Station 1 3RDS Amrap 9 min

10 Synchro Goblet Thrusters (50/35)

10 Synchro Burpees

2nd Floor run

2 min Rest

Station 2: 3RDS Amrap 9 min

20 Alternating Goblet Lunges

10 Sprawls

10/8 Cal Bike

2 min rest

Station 3: 3RDS Amrap 9 min

15 Wallballs (20/14)

10 Alternating Devils Press

10/8 Cal row

*Pick one Dumbbell weight and its the same weight