Hyrox Class Jan 27, 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: Week 3 (LEGS) 3 Sets (10 min cap)

12 Plate Elevated Narrow Feet Squats

10/side Lunge Isometric Calf raise on plate

30 Fast tibialis Raises

Conditioning

6 Sets

250m/200m Row or Ski

rest 1 min between sets

Rest 3 min after 6 sets

Amrap 10 min

30 Seal Jacks

50FT DB Goblet Lunges

10 Alternating Hang DB Snatches (50/35)

100FT Shuttle Runs