Hyrox Class June 25, 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

6 Seated Jumps to quarter squats

20m Single leg hops (10m right + 10m Left)

20 Sec Banded Run Sprint

Accessory:

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

Conditioning:

40 sec on 20 sec for 20min

Max Distance Machine

Max Reps Burpees

Max Reps Dumbbell Thrusters

1min rest