top of page
wix BG.png

Hyrox Class March 17 ,2024

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 April 23, 2025

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30...

 
 
 
Kamp Lokal Apr 22, 2025

METCON: For Time: 7-5-3 Wall Facing Strict Handstand Push Up 1-1-1 Legless Rope Climb -rest 3 minutes- For Time: 9-6-3 Strict Handstand...

 
 
 
Hyrox Class April 22, 2025

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 30 sec banded latt distractions 10/side alternating scorpion stretch 10 Cat...

 
 
 

Comments


bottom of page