Hyrox Class Jan 7, 2025

Louie Fredric Chuaquico
Jan 6
1 min read

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 walks

PLYOMETRICS 3SETS

20 Pogo jumps

20 Alternating Lateral Shuffle

5 Seated Jump to vertical jump

CONDITIONING

2RDS 50/40 Cal Row or Ski Shared or 1800/1500 Bike Erg

40 Thrusters (DB 35/20 BB 75/55)

20m Each burpee broad jumps

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