Hyrox Class May 21, 2025

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

30 Tibialis Raises

20m Heel walk

20m Ballet walks

Basic Plyo. 1 Set every 2 min

3 Sets

10 Squat Jumps

8/side Lateral Bounds

30m Broad Jumps

Accessory:

3 Sets (Soleus achilles and midline)

10/side weighted calf raises (24/16kg)

20 Banded tibialis raises double feet

https://www.youtube.com/results?search_query=banded+tibialis+raises+bands+rig

12 Plate straight legged situps (15/10 plate)

Conditioning Amrap

11 min amrap

250/200m Row or Ski

100FT Farmers carry (24/20)

15 Airsquats

Rest 2 min

11 min amrap

12/10 Cal Bike or 3rd floor run

15/12 Wallballs

10 Burpees