Hyrox Class Jan 29, 2024

Louie Fredric Chuaquico
Jan 28, 2025
1 min read

Basic Prehab/Activation

2 min machine

10 Passthrus

10 Dislocates per side

90/90 Hipswitch

10 Cat cows

10 Scapula Pushups

20 Plank Shoulder taps

3 Sets (UNILATERAL + AGILITY) (12-15 min)

3/side Depth Landing Jumps

10/side static lunge pulses

20 sec lateral Shuffles

Strength: 3 sets

6/side single leg deadstop squat

6/side Curtsy lunges

12 Plank rocks

Conditioning ( 14 min cap )

5 Rounds

15/12 Cal row or ski or 12/10 Cal bike

10 DBL Dumbbell Front Squats

20 Lateral Hops

10 Alteranting Dumbbell Step ups

Recent Posts

See All

Kamp Lokal Aug 17, 2026

Power Clean 2 Sets 1 Power Clean @70% 1RM Power Clean 2 Sets 1 Power Clean @75% 1RM Power Clean 2 Sets 1 Power Clean @80% 1RM Power Clean 3 Sets 1 Power Clean @85% 1RM Power Clean 2 Sets 1 Power Clean

Hyrox Class Aug 17,2026

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

LA Class Aug 17, 2026

Warm-up: (8 min) 10/8 cal machine or 200m Run 1RD 90/90 Hip Switch 10/Side Kneeling Knees over toes 10 Alternating Warrior Squats 10 Glute bridge with 10 Seconds hold 10 Pass thrus 10 Dislocates 10 OH

Comments