Hyrox Class May 12,2025

Louie Fredric Chuaquico
May 11, 2025
1 min read

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 19

3 sets (HYROX SPECIFIC LEG WORK)

20 Alternating Heavy Reverse Goblet Lunges

20 Elevated Kettlebell Deadlift

20 Fast Tuck ups on floor

(24/16kg)

Conditioning: (15 min cap)

50-40-30-20-10

Airsquats

100-80-60-40-20

Single unders or double unders

Every after set do

15 Kettlebell swings (24/16kg)

Recent Posts

See All

Hyrox Class March 12, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength 3 Sets 12 Barbell R

LA Class March 11, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep QUICK EMOM: EMOM x 9 Min 1: 3-5 Strict pull ups Min 2: 12-

Hyrox Class March 11, 2026

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 wa

Comments