Hyrox Class March 12, 2024

Basic Prehab/Activation

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

2 sets (PRIMER)

30 High knees

30 Butt kicks

10/side hamstring sweepers

Ladder and hurdle drill (15-20 min

3 Sets

2 Pass In outs

2 Pass in in out out

3 Sets

2 Pass Hurdle Hops

2 Pass Lateral Hurdle hops

Plyo: 3 sets

3/side Depth Jumps

5/side Lateral Stick Landing

10 Plate jump to power squat

Conditioning: (15 min cap)

50/40 Cal Row

50 Alternating DB back rack lunges or sandbag lunges (50/35)

50 Dumbbell Thrusters (50/35)