Hyrox Class May 19, 2026

Louie Fredric Chuaquico
May 18
1 min read

Basic Prehab/Activation

10 Cal Machine or 150m Run Air runner

5/side Samson lunge pass thrus

10/side alternating scorpion stretch

10 IYTS

10 Scapula Pushups

20 Plank Shoulder taps

5 Inchworm pushups

Strength: Hypertrophy

4RDS

5 Barbell Strict Press 65/45 or RPE 5

10 Renegade rows

20 Sec dead hang

CONDITIONING:

10-9-8-7-6-5-4-3-2-1

DBL Dumbbell Pushpress (35/20)

Pushups

2nd floor run

Recent Posts

See All

Hyrox Class June 18,2026

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 EVERY 2MIN X 5 Sets 3 Deadlif

Kamp Lokal Jun 17, 2026

Squat Clean + Front Squat 6 Sets (new set every 2 minutes) 1 Squat Clean + 2-3 Front Squats @65% of 1RM Clean *Technique and speed focused. Clean Pull 20 Sets (new set every 30 seconds) 1 Clean Pull @

LA Class June 17,2026

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 Gymnastics: 3RDS 20 SEC BOX/PARALLETE LSIT HOLD 8 Jumping

Comments