Hyrox Class June 18, 2025

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 Plate Lateral Push Off

5 Low Seated Jump to land

10/side Single Leg Over Dumbbell

Accessory: (SAME AS LAST WEEK)

2 Sets (Soleus achilles and midline)

20/side Seated Banded Pull ins

15 Calf Raise

10 Clockwise / 10 Counter clockswise plate halos on calf raise position

AS MANY ROUNDS AS POSSIBLE FOR 20MIN

150/120m Row

12.5m Burpee broad jumps

10 Wallballs (14/10)

PARTNER 1 GOES FIRST FINISH 1 ROUND BEFORE SWITCHING.