Hyrox Class July 5,2025

Louie Fredric Chuaquico
Jul 4
1 min read

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

8/side Knees over toes forward Body weight

20 sec/side isometric lunge hold

10 Sprawls

50FT bear crawls

50ft duck walks

20 Banded Pull aparts

Partner hyrox wod

Amrap 9min

10/8 Calorie bike or 12/10 Cal Row

20 Kettlebell deadlift

20 Kettlebell Swings

10 Burpees

Rest 3 min

Amrap 9 min

2nd floor run or 150/120 Air runner

20 Alternating BW lunges

20 Wallballs

10 V-ups

Accessory work: 3 sets

30 Banded pull aparts

20 Alternating Dumbbell Bicep curls

Recent Posts

See All

Kamp Lokal Nov 8, 2025

DELOAD WEEK METCON: 20 Minute EMOM Minute 1 - 5 Thruster (135/95) Minute 2 - 10 Burpee Pull Ups Minute 3 - 15/12 Calorie Bike Erg (OR Row) Minute 4 - 20 yard (60ft) Sled Push (145/125) *Rx’d Sub Optio

Hyrox Class Nov 8,2025

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull apa

LA Class Nov 8, 2025

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep Strength Complex: Every 1:30

Comments