Hyrox Class Feb 26, 2024

Louie Fredric Chuaquico

Feb 25, 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 + Midlline

40sec on 30 sec off (12min or 3 sets)

Lateral Hurdle Jump

https://www.youtube.com/watch?v=5SDMShH7qHE

Banded Quarter Squat Jumps

https://www.youtube.com/watch?v=oHfFed-52RY

Medball Forward throw (20 sec left 20 sec right)

Elbow Plank Switches

Baseline (RECORD YOUR TIME) (20 min total)

20 min cap

2000m Row

75 Wallballs

Recent Posts

See All

Kamp Lokal Sep 22, 2026

Weighted Ring Dip Build to a 1 RM Weighted Ring Dip -then- 3 sets Max Unbroken Weighted Ring Dip @60% of 1RM from above -rest 2 minutes between sets- Tempo Weighted Strict Lean Away Pull Up 3 Sets 3.3

Hyrox Class September 22, 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 September 22, 2026

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

Comments