Hyrox Class May 20, 2025

Basic Prehab/Activation

10 Cal Machine or 150m Run Air runner

30 sec banded latt distractions

10/side alternating scorpion stretch

10 Cat cows

10 Scapula Pushups

20 Plank Shoulder taps

Strength: Push Day: (20min running clock)

5 sets 6 barbell pushpress at 95/65 or moderate weight

Goal here is to do this unbroken with the power coming from your legs.

Accessory work 3 sets

12-15 rack banded banded pushups

8 medicine throw on wall ( explosive push)

partner conditioning: Amrap 15 min

30/25 cal row shared

30 alternating dumbbell hang clean and jerk shared (50/35)

12.5m heavy sledpush each partner or Box plate push