Hyrox Class March 3 ,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 7 (Tempo)

4 Sets (1 Set every 3 min)

6 Reps Back Squats (2x2x1) 95/65 or 50%1RM

10/side Leg over Dumbbell (QUADS)

10/side Pall Off presses

Monostructural (25 min everything)

Every 2 min x 5 (REST REMAINING TIME)

250m/200m Row

Every 2 min x 5 (REST REMAINING TIME)

5 Sets

12/10 Cal bike

Cash out 50 Wallballs