Hyrox Class July 8, 2025

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 Pushups

20 Plank Shoulder taps

30 sec deadhang

MONOSTRUCTURAL

30 SEC ON 30 SEC OF MACHINES FOR OR 5 SETS

Strength: Push Day: WEEK 2 CYCLE 1 (PUSH FOR 4 WEEKS)

3 Sets of 14 Reps

Dumbbell Alternating Pushpress

10 V-ups every after set

Conditioning Piece: GRIP AND SHOULDER WORK (QUICK WORK 14 MIN CAP)

5 Rounds

12 Double dumbbell hang power cleann

12 Dumbbell pushups

60FT Farmers carry

CATCH SHOULD BE UNBROKEN IF YOU BREAK THE DUMBEELL ITS AN AUTOMATIC 3RD FLOOR RUN YOU MAY ONLY BREAK IF YOU FINISH THE FARMERS CARRY THEN PROCEED WITH THE SECOND ROUND