Hyrox Class July 30,2025

Louie Fredric Chuaquico
Jul 29, 2025
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

30 Tibialis Raises

20m Heel walk

20m Ballet walks

Agility/Coordination Drills

FAST TWITCH WEEK 3

12.5M SLED PUSH TO 150/120M SPRINT (JUST OPEN WEIGHT)

DO IT FOR 3-4 SETS

Partner workout: Amrap 8 Min

3 Bar facing burpees

6 Goblet Thrusters

9/7 Cal Row or Ski

Rest 2 min

Amrap 8 Min

3 Lateral Burpee Over bar

6 Alternating dumbbell snatch

8/6 Calorie Bike

Recent Posts

See All

Hyrox Class March 18, 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 wa

LA Class March 18, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Gymnastics: TEMPO 3 SETS 8 TEMPO BANDED PULL UPS FAST PULL

Kamp Lokal Mar 17, 2026

Metcon: 6 Sets 18 Wall Ball (20/14) 12 Toes to Bar 6 Dumbbell Snatch (70/50) -rest 1:1 between sets- Time Cap each set: 2 minutes 30 seconds Scaled: 6 Sets 12 Wall Ball (20/14) 9 Toes to Bar 6 Dumbbel

Comments