Hyrox Class July 1, 2026

Louie Fredric Chuaquico
Jun 30
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

Agility/plyo 3 sets EMOM x 9

Min 1: 25 Pogo Jumps https://www.youtube.com/watch?v=iU-TKr4YesM

Min 2: 40 Sec lateral shuffle Touches

https://www.youtube.com/watch?v=UpbPShYCSsk

Min 3: 45 sec plank

For time (ALL SHARED) (30MIN CAP)

1000m/800m Row or Ski Shared

100 Wallballs Shared

4000m/3200m Bike Erg

80m Burpee broad jumps

4th floor run together to finish

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