Hyrox Class May 20, 2026

Louie Fredric Chuaquico
13 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

PLYOMETRICS/AGILITY

EMOM X 9

Min 1: 40m Broad jumps

Min 2: 30 Sec Banded Runs

https://www.youtube.com/watch?v=i5j31a5KzPg

Min 3: 8-10 Slamballs (SMALL BALL)

Conditioning: PARTNER WOD (35MIN)

4 RDS (ALL SHARED)

30 Goblet Squats shared (24/16kg) or Dumbbell Squats (50/35)

30 Lateral Burpee over Dumbbell

30/24 Cal Row or 50/40 Cal Bike

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