Hyrox Class Jan 20, 2024

Louie Fredric Chuaquico
Jan 19, 2025
1 min read

Basic Prehab/Activation

90/90 Hipswitch

10 Cat cows

10 Firehydrants

10 Pike Calf raises

5 Seal to Downdog

30 Sec Wall sit hold

Dynamic:

1 Round

20 Lateral hops side to side

10 Airsquats

10 Body weight Reverse lunges

1 min plank hold

Strength: Day 2 (LEGS) 3 Sets (10 min cap)

20 Alternating Goblet lunges (24/16kg)

15/side single kb Calf raises

30 Fast tibialis Raises

Conditioning

6 Sets 30 sec on 30 sec off

Calorie Bike

Rest 3 min after 8 sets

Amrap 10min

30 In and out plate hops

12 Kettlebell Deadlits (24/16kg)

12 Kettlebell Swings

12 Jumping Airsquats

Recent Posts

See All

Kamp Lokal Jun 27, 2026

Tempo Strict Press 4 Sets 6 Tempo Strict Press @8.5/10 RPE *Rest 2 minutes between sets. **Tempo is 31X3 (3 seconds down, 1 second pause, explode up, 3 second pause) ***Goal is to find a tough worki

Hyrox Class June 27,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Face down snow angels 10 Hollow rocks 10 Seal to down dog 20m Plate OH Duck walks Wrist prep Partner workout: AMRAP 14 MIN 500m/400m Row or Ski

LA Class June 27, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Strength: Back squats Min 0-3 5 REPS at 50% 1RM OR RPE 5 M

Comments