Hyrox Class Jan 4, 2024

Louie Fredric Chuaquico

Jan 3, 2025

1 min read

Warm-up:

2nd Floor Run

1RD

10 Passthrus

10 Kang squats

10 Dislocate

10./side tspine stretch

10 Scap pushups

20 Alternating Bodyweight Lunges

30sec wall sit hold

Hyrox Conditioning (30 min cap)

1000m Row or 60/48 Cal bike

20 Back and forth burpee broad jumps

40 Goblet Squats (24/16kg)

5th floor run

40 Goblet Squats (24/16kg)

20 Back and forth burpee broad jumps

1000m/800m Row or 60/48 Cal bike

Accessory work: 3 sets

30 Russian Twist plate

15 Plate overhead situps

12/side single dumbbell calf raises per side (50/35)

Rest 1-2 min per set

Recent Posts

See All

Kamp Lokal Sep 23, 2026

Muscle Clean + High Hang Speed Power Clean 3 Sets 3 Muscle Cleans + 3 High Hang Speed Power Cleans @5.5/10 RPE -rest 60-90 seconds between sets- Clean Pull + Hang Power Clean + Floating Power Clean +

LA Class September 23,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep Strength: E3MOM x 6 FBB: 3RDS 12 Alternating Dumbbell

Hyrox Class September 23, 2026

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet wa

Comments