Hyrox Class July 16,2025

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

30 Tibialis Raises

20m Heel walk

20m Ballet walks

Agility/Coordination Drills

FAST TWITCH

20m Reactive Jumps

100m AIR RUNNER SPRINT

REST AS NEEDED GO AS A PAIR IF NEEDED

Accessory:

2 Sets (Soleus achilles and midline)

20/side Banded Tibials Pulls

15/side Weighted Calf raises

Partner workout; 14MIN CAP

100 Wallballs Shared

50 Sync medball situps

50 Hand release pushups shared

Remaining time Max Calorie Bike or Row