Hyrox Class May 1, 2025

Warm up:

20 90/90 hip switch

10 Cat cows

10/side Firehydrants

10/side Banded clamshells

10 Bodyweight goodmornings

3/side WGS

30 sec glutebridge hold

30 Banded pull aparts

5 Sets (EVERY 2:30 x 4)

5 Deadlifts 10-15lbs Heavier than last week or about 65-70%

Every after set

5 Supinated strict pull ups or 8 Supinated Ring rows

10 Pall off press

CORE 1 SET

60 Reps Plate high arc russian twist

6 Reps for quality dragon flags

Conditioning: (15 min cap)

Every 2:30 min x 6

ODD;

250/200m Row or Ski

Max Wallballs (20/14)

Rest 1 Min

EVEN:

15/12 Cal bike

Max distance Burpee broad jumps

Rest 1 Min