Hyrox Class July 2, 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

3 Sets

20 Sec banded runs

5/side Double pogo hop to jumping lunge

5/side lateral lunge hop medball (10lbs)

Accessory:

2 Sets (Soleus achilles and midline)

20/side Seated Banded Pull ins

10 Clockwise / 10 Counter clockswise plate halos on calf raise position

Conditioning:

9 sets total (3 EACH) 2min On 1min Off (BEST EFFORT)

Calorie Machine

Wallballs

Burpee broad jumps