Hyrox Class July 22, 2026

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

Unilateral Strength: 3 Sets

7/side Single Leg Lateral Dumbbell Step-Ups (20 inch box only)

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

7/side Single Dumbbell Cossack Squats 3 Sets

12 Alternating Dumbbell Drags (50/35)

https://www.youtube.com/watch?v=Yn4GnLvw6Sg

20 Alternating Plank Leg Raises

https://www.youtube.com/watch?v=IexgiQZetb8

REST 90 SEC BETWEEN SETS

Partner Conditioning: 4RDS TOTAL

3MIN AMRAP

9 Wallballs 14/10 for open 20/14 for pro

9 Regular Burpees

Partner 2: (CHOOSE 1 MACHINE) 3MIN CAP

30/24 Assault bike or 24/20 Echo bike

1500m/1200m Bike Erg

36/30 Calorie Row Or Ski

1MIN REST THEN REPEAT

FLOW:

PARTNER 1 WILL START WITH THE AMRAP WHILE PARTNER 2 DOES THE 3 MIN CAP MACHINE REST 1 MIN THEN REPEAT FOR 4 ROUNDS (AKA 2RDS EACH) TOTAL CLOCK 15MIN INCLUDING THE 1 MIN REST