Hyrox Class July 8, 2026

Louie Fredric Chuaquico
8 hours 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

Agility/plyo 3 sets EMOM x 9

Min 1: 30 Sec Banded Runs

Min 2: 30 Sec Plate Alternating plate hops

https://www.youtube.com/watch?v=KN99UF-MKQ0

Min 3: 30 sec MedBall elevated Glutebridge march

For time: 20 min cap

2000m/1600m Row or Ski or 8000/7200m Bike Erg

Remaining time AMRAP

10 Alternating Devils Press 50/35 10 Goblet Thrusters

15 Alternating Single Dumbbell Box Step Ups

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