Hyrox Class Jan 22,2025

Louie Fredric Chuaquico
2 days ago
1 min read

Warm up:

20 90/90 hip switch

10 Cat cows

10/side Fire hydrants

10/side Clamshell

10 Bodyweight goodmornings

3/side WGS

30 sec glutebridge hold

10 Supermans to Snow Angels

EMOM x 12

Min 1: 12 Alternating Gorilla rows (16/12KG)

Min 2: 12 Banded Strict Pull-ups

Min 3: 30-40 Banded Pull-aparts

3RDS FOR TIME: (15 min cap)

1000/800m Bike Erg or 25/20 Calorie Bike

20 Alternating Medicine ball lunges

10 Pushups Renegade Rows

1 PASS SLED PUSH AT OPEN WEIGHT 5x45 or 3x45lbs

IF MACHINES ARE FULL DO 500/400m ROW or ski

Recent Posts

See All

Kamp Lokal Jan 23, 2026

Metcon: For time, partitioned any way: 40 Ring Muscle Ups 80 Cal Row 120 Wall Balls (20/14) (10/9ft) Time cap: 20 minutes Scaled: For time, partitioned any way: 40 Pull Ups 80 Cal Row 120 Wall Balls (

Hyrox Class Jan 23,2025

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soliders 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min pla

LA Class Jan 23, 2025

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Burgener Clean 10 Fr

Comments