Hyrox Class jan 12, 2025

Louie Fredric Chuaquico
10 hours ago
1 min read

2MIN MACHINE WORK

1RD

20 90/90 Hip Switch

10/side Fire hyrdrants

5/side Spiderman lunges

5/side Lateral Lunge

10 Airsquats

5 Seal to downdog

WEEK 2/4 HYROX STRENGTH:

4 Sets of 8 Reps TEMPO BAR BACK SQUATS (95/65) OR RPE 5 2 SEC DOWN PAUSE DRIVE UP

Every after set 30 Sec wall sit hold

Conditioning:

AMRAP 15 min

50 Single unders

15 Kettlebell Swings (24/16kg)

15 Jumping air squats

3rd floor run

Recent Posts

See All

Kamp Lokal Jan 12, 2026

Successory 3 Sets: 8 Single Arm Kettlebell Bottoms Up Press (each arm) 10 Barbell Back Rack Jump Squat :45 Weighted Plank Shoulder Taps *Rest as needed between sets. Front Squat 5 Front Squat @50% 1 R

LA Class Jan 12, 2025

Warm-up: (8 min) 10/8 cal machine or 200m Run 1RD 15/side Banded TKES 25FT Duck walks 25 FT Cossack Squats 5/side Lateral lunges 10 Jumping airsquats WEEK 2/4 (1 SET EVERY 2 MIN) 6 SETS OF 3 BACK SQUA

Kamp Lokal Jan 10, 2026

Metcon: 4 Rounds 40 Calorie Bike Erg (OR 400m Run OR any machine) 40 Toes to Bar (OR Abmat Sit Up OR GHD SIt Up) 40 Air Squat (OR Step Back Lunges) 40 Shoulder to Overhead (75/55) (OR Dumbbells (2x35/

Comments