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Hyrox Class Jan 14, 2025

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • 8 hours ago
  • 1 min read

Basic Prehab/Activation (10 min)

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

20 Calf Raises

10m Bear Crawls

10m Duck Walks

20m Heel walk

20m Ballet walks


PLYOMETRICS: 3 Sets

20m Pogo jumps (MOVING FORWARD)

20m A SKIPS

20m Broad jumps


ACCESSORY 2 SETS 15 Seated Calf Raise

30 Tibialis Raises



20MIN AMRAP

PARTNER 1: 20 Wallballs or Dumbbell Thrusters (14/10) or (35/20)

PARTNER 2: 250/200m Row / ski or 500m/400m Bike Erg or 15/12 Calorie Bike


IF PARTNER 1 FINISHES EARLY WAIT FOR THE OTHER PARTNER TO FINISH BEFORE STARTING THE NEXT AMRAP



 
 
 

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