Hyrox Class March 25, 2024

Louie Fredric Chuaquico
Mar 24, 2025
1 min read

Basic Prehab/Activation

10 Cal Machine or 150m Run Air runner

10 Passthrus

10 Dislocates per side

90/90 Hipswitch

10 Cat cows

10 Scapula Pushups

20 Plank Shoulder taps

Strength: Week 12 (1 Set ever 5 min)

3 Sets

8 Pause DBL Dumbbell Pushpress (pause at the dip) Moderate weight

16 Alternating Renegade Rows (25/15)

24 Banded Pull Aparts

3 Sets

15 Pushups

10/side Pall off presses (PURPLE BAND)

Condiitoning:

7min Amrap

14 Plate ground to overhead (35/25)

7 Hanging knee raises

7 Sprawl to plate

Rest 2 min

7min Amrap

14 Plate Pushpress

7 V-ups

7 Burpee to plate

Recent Posts

See All

LA Class March 14, 2026

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Heavy

Hyrox Class March 14,2026

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworm pushups 1 min plan

Kamp Lokal Mar 14, 2026

Metcon: 2 Sets AMRAP 2 Minutes 8 Lateral Burpee Over Rower 16/13 Calorie Row Max Lateral Burpee Over Rower -rest 2 minutes- AMRAP 2 Minutes 8 Lateral Burpee Over Bar 16 Deadlifts (185/125) Max Lateral

Comments