Hyrox Class March 17 ,2024

Louie Fredric Chuaquico
Mar 16
1 min read

Basic Prehab/Activation

20 Banded TKES

20 90/90 Hipswitch

10/side Firehydrants

10 Cat cows

5/Side WGS

10 Alternating Reverse lunges

10 Jumping Airsquats

30 sec wallsit hold

Strength: Week 10

3 Sets (LEGS + MIDLINE)

8 Pause Back Squats (PAUSE AT THE BOTTOM AT 50% 1RM OR 115/75)

8/side Pall Off Presses

16 Plate High arch russian twist (15/10)

5 Rounds (18 min cap)

15 Goblet Squats (24/16kg)

15 Sumo Kettlebell High pull (24/16kg)

500/400m Row or ski or 18/15 Cal Bike

Recent Posts

See All

Hyrox Class Dec 8, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull apa

LA Class Dec 8, 2025

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep every 1:30x 8 2 Hang Power C

Kamp Lokal Dec 6, 2025

METCON: EMOM 30 Minutes MInute 1 - 20 Wall Balls (20/14) (10/9ft) Minute 2 - 25ft Handstand Walk Minute 3 - 8 Shuttle Runs (50ft) Minute 4 - 6 Sandbag Cleans (150/100) (OR 10 Deadlifts (315/225)) MInu

Comments