Hyrox Class June 17, 2025

Louie Fredric Chuaquico
Jun 16
1 min read

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

Strength: Push Day: (15 min work)

3 Rounds for qualuty

10 Barbell Strict Press (AT LIGHT)

15 Banded pushups

30 sec overhead plate hold

Accessory: 3 sets

20 Plate high arc russian twist

10 Overhead situps

5 Rounds for time: (15 min cap )

12/10 Cal row / ski or 10/8 Cal Bike

15 Alternating hang clean and jerks

12 Hand release pushups

9 Hanging knee raise or 12 Toes to rig

Recent Posts

See All

Kamp Lokal Nov 10, 2025

Back Squat 5 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Weighted Strict Pull Up Take

LA Class Nov 10, 2025

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold Front Squats 3 WAVES EVERY 1:30 x 9 5 RE

Hyrox Class Nov 10, 2025

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: Week 38 Squats Every 2:

Comments