Hyrox Class Jan 20, 2024

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