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Hyrox Class July 9,2025

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Jul 8
  • 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

3 Sets

8/side Double dumbbell cursty lunges (15/10lbs)

50FT Double bound pogo hops

30 Sec banded runs



Accessory:

2 Sets (Soleus achilles and midline)

20 Wall Bent Knee Calf Raises

10/side Supported RDL with KB



Conditioning: SAME AS LAST WEEK BUT DIFFERENT MOVEMENT AND SHORTER

6 sets total (3 EACH) 2min On 1min Off (BEST EFFORT)

Calorie Machine

Sandbag or dumbbell lunges (DO NOT DROP)

Wallballs


*GET TO THE GRIND MAXIMIZE EFFICIENCY)

 
 
 

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