Hyrox Class May 13, 2026

Louie Fredric Chuaquico
15 hours ago
1 min read

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 walks

EMOM x 12:

Min 1: 150m/120m RUN AIR RUNNER SPRINT Min 2; 40m Broad jumps without burpees

Min 3: 20 Alternating Body Weight Reverse lunge

CONDITIONING: PARTNER WORKOUT (15 MIN CAP)

2000m/1600m Row OR SKI 8000m/7000m BIke Erg Shared

75 Dumbbell Thrusters SHARED

MAX BURPEE OVER DUMBBELL REMAINING TIME

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