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Hyrox Class June 24, 2026

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Jun 23
  • 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


Specific Work 3 Sets

6/side Dumbbell Spit Squats 20/15 DB

10 Alternating Back and Forth Broad jumps (NO BURPEE)

30 Sec Elevated Medicine Ball Glute Bridge Hold

REST 90 SEC REST BETWEEN SETS


CONDITIONING:

AS A PAIR (20 min cap)

BUY IN: 1000m Run Shared As a pair (GO BY HEATS)

3RDS

20 Sync Dumbbell Goblet Squats (50/35)

20 Sync Medball Situps (20/14)

10 Sync Alternating Devils Press (50/35)

BUY OUT: 200m Farmers Carry (24/16kg) SHARED



 
 
 

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