Hyrox Class July 14, 2026

Louie Fredric Chuaquico
Jul 13
1 min read

Basic Prehab/Activation

10 Cal Machine or 150m Run Air Runner

5/side Samson lunge pass thrus

10/side alternating scorpion stretch

10 IYTS

10 Scapula Pushups

20 Plank Shoulder taps

5 Inchworm pushups

Push Day

EVERY 2:30MIN x 5 SETS

10 Dumbbell Pushpress

10 Dumbbell Pushups

20 Sec double dumbbell hold

Conditioning: (15 min cap)

21-15-9-6-3

Calorie Row or Ski or Cal bike

Alternating Db Snatch (50/35)

Lateral Burpee over Dumbbell

FOR BIKE ERG (15 min cap)

800-600-400-200-100

Lateral Burpee over bar

LAST OPTION AIR RUNNER (15 min cap)

400-300-200-100-50m

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