Hyrox Class May 2,2024

Louie Fredric Chuaquico

May 1, 2025

1 min read

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

8/side Knees over toes forward Body weight

20 sec/side isometric lunge hold

10 Sprawls

50FT bear crawls

50ft duck walks

20 Banded Pull aparts

EMOM FRIDAYS (1 min on 20 sec off)

EMOM x 15

Min 1: 10/8 Cal bike

Min 2:10m Burpee broad jumps

Min 3.10 DBL Dumbbell thrusters (35/25)

EMOM x 15

MIn 1: 12/10 Cal row or 150/120m Run AR

Min 2: 40m Farmers carry

Min 3: 12-16 Alternating Sandbag or Dumbbell lunges

3 sets

20 Tibialis Raises

20 Elevated calf raise

Recent Posts

See All

Kamp Lokal Oct 23, 2026

Overhead Squat + Snatch Balance Overhead Squat + Snatch Balance for load: #1:2 reps #2:2 reps #3:2 reps #4:2 reps #5:2 reps 1 Overhead Squat + 1 Snatch Balance @70-73% 1RM Snatch Balance 1 Ove

Hyrox Class Oct 23, 2026

Warm-up: 2min machine 20 90/90 Hip Switches 10/side Warrior Squats 10 Seal to Downward Dog 10/side Scorpion Stretch 10/side Standing Hip Openers 10 IYTs 20 Alt Toy Soldiers 10 Air squats 10 Reverse lu

LA Class Oct 23, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep BURGENER SNATCH COMPLEX 1 SET EVERY 2:30 3 Snatch Dead

Comments