top of page
wix BG.png
Search

Hyrox Class July 22, 2026

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • 1 day ago
  • 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


Unilateral Strength: 3 Sets

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

7/side Single Dumbbell Cossack Squats 3 Sets

12 Alternating Dumbbell Drags (50/35)

20 Alternating Plank Leg Raises


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






 
 
 

Recent Posts

See All
Hyrox Class July 23,2026

Warm-up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glute bridge hold 10 Supermans to Snow Angels Strength: Deadlifts + Spanis

 
 
 
Kamp Lokal Jul 22, 2026

Heaving Snatch Balance + Overhead Squat 6 Sets (new set every 90 seconds) 2 Heaving Snatch Balance + 2 Overhead Squat @8+/10 RPE *Rest as needed between sets. Sumo Deadlift 10 Minute EMOM 1 Sumo Deadl

 
 
 
LA Class July 22,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep Functional Body Building: 3 Sets E2MOM x 3 12 Dumbbell H

 
 
 

Comments

bottom of page