Hyrox Class March 25, 2026

Louie Fredric Chuaquico
Mar 24
1 min read

Basic Prehab/Activation (10 min)

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

20 Calf Raises

10m Bear Crawls

10m Duck Walks

20m Heel walk

20m Ballet walks

Plyo 3RDS

40m Broad jumps

https://www.youtube.com/shorts/v0yrBWA3eEs

16 Alternating Lateral Jumps

https://www.youtube.com/shorts/ZkYORFHgRTw

8 Jumping Medball Slams (USE THE SMALL BALL)

PARTNER FOR TIME (17 min cap)

1000m Ski or Row SHARED

60 Double Dumbbell Hang Power Cleans 35/20

60 Double Dumbbell Alternating Suitcase lunge

60 Hanging Knee Raises

1000m Ski or Row SHARED

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