Hyrox Class July 28, 2026

Louie Fredric Chuaquico
12 minutes ago
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 Push-Ups

20 Plank Shoulder taps

5 Inchworm pushups

Strength Upper

3 Sets

10 Glute Bridge floor press with 2 dumbbells

16 Alternating Renegade Rows

40 Plate Russian Twist

3 Sets of 30 Sec deadhang

Conditioning:

AMRAP 10 Min

12 Double Dumbbell Pushpress

12 Burpee to plate

50 Jumping jacks or single-unders

Finisher: 5 MIN CAP 1RD (CAN GO BY HEATS)

30/24 Calorie Assault Bike or 1600m/1300m Bike Erg Max Distance Farmers carry; remaining time can go inside or flex to guard house

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