Hyrox Class March 5, 2024

Louie Fredric Chuaquico

Mar 4, 2025

1 min read

Basic Prehab/Activation

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

2 sets (PRIMER)

30 High knees

30 Butt kicks

10/side hamstring sweepers

Agility + Midlline 5 sets (15 min cap)

2 Pass Forward Jump Stick landing (HURDLE)

30 Fast feet taps

20 Lateral plate shuffle

RECORD YOUR TIME (16 min cap including run)

1000m RUN AS FAST AS POSSIBLE

5 rounds

10 Double Dumbbell Thrusters (35/20)

10 Box step overs

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