Hyrox Class June 9, 2026

Louie Fredric Chuaquico
Jun 8
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

5 Inchworm pushups

Strength: 4 SETS

8/side Floor Alternating Dumbbell Z press

30 Sec farmers carry hold (CAN USE DB)

30 Banded Pull-aparts

Conditioning For time: PICK A MACHINE (16MIN CAP)

5min Max Distance Machine

into 2RDS

30 Alternating Box step overs with single Dumbbell 15 Alternating Devils press

1 Pass Sled push

Remaining time MAX DISTANCE MACHINE

Recent Posts

See All

Kamp Lokal Jul 11, 2026

Tempo Strict Press 4 Sets 6 Tempo Strict Press @9+/10 RPE *Tempo is 51X3 (5 seconds down, 1 second pause, explode up, 3 second pause). **Rest 2 minutes between sets. ***Accumulate all working sets w

Hyrox Class July 10,2026

Warm-up: 20 90/90 Hip Switches 10/side Warrior Squats 10 Seal to downdog 10 Passthrus 10 PVC OHS 10 Jumping Airsquats BLOCK 1: E2MOM x 5 12/10 Cal bike or 500/400m Bike Erg Remaining time: ODD: MAX WA

Kamp Lokal Jul 10, 2026

Pause Snatch Balance 6 Sets 2 Pause Snatch Balance @75-80% 1 RM Snatch *Pause for 3 seconds in the bottom of squat. **Rest as needed between sets. Squat Clean + Split Jerk 4 Sets 2 Clean & 1 Jerk @7

Comments