Hyrox Class Jan 13, 2024

Louie Fredric Chuaquico
Jan 12
1 min read

Basic Prehab/Activation

90/90 Hipswitch

10 Cat cows

10 Firehydrants

10 Pike Calf raises

5 Seal to Downdog

Dynamic:

1 Round

20 Lateral hops side to side

10 Airsquats

10 Reverse lunges

1 min plank hold

Strength: Day 1 (LEGS) 3 Sets (10 min cap)

10 Goblet Squats at 24/16kg (WITH ONE SEC PAUSE AT THE BOTTOM)

10 Dumbbell hipthrust (50/35) With one sec pause at the bottom position

10 Toes to rig

Conditioning

8 Sets 20 sec on 20 sec off 10

Calorie Bike

Rest 3 min after 8 sets

Amrap 10min

50FT Bodyweight lunges

12 Alternating V-ups

12 Kettlebell deadlifts (24/16kg)

50FT Broad jumps

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