Hyrox Class March 4, 2024

Louie Fredric Chuaquico
Mar 3, 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 9 (1 Set ever 3 min)

3 Sets

8 Pause Dumbbell Pushpress

12 Ring Rows

12 Hang Release Pushups

3 sets

1 Set every 3:30 min

8 KB V-Curls to 20m Walk

8/side Dumbbell Drags

30 Sec Weighted Planks

Conditioning (15 min cap)

21-15-9-6-3

Alternating Dumbbell Snatches

Burpee broad jumps (Back and forth)

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