Hyrox Class May 14, 2025

Basic Prehab/Activation

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

20 Calf Raises

30 Tibialis Raises

20m Heel walk

20m Ballet walks

Glute + plyo

3 Sets

10 Fast dumbbell hip thrust (50/35)

5 Forward and back QL WALKS (4 forward 4 back)

3 sets

20m Diagonal pause single leg hops

5/side seated box jumps

https://www.youtube.com/watch?v=64OAo8kINPQ

HYROX (AMRAP 18 min)

50 Wallballs (20/14)

40 Kettlebell swings (24/16)

30/24 Cal row/Ski or 20/16 cal bike

20m Burpee broad jumps

100m Farmers carry