top of page
wix BG.png
Search

Hyrox Class May 23,2025

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • May 22, 2025
  • 1 min read

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

20 Alternating Glute Bridge marches

8/side Knees over toes forward Body weight

10 Sprawls

50FT bear crawls

50FT Crab walks

20 Banded Pull aparts

EMOM x 15 min

(1 Min on 20 sec transition time)

Min 1: 10/8 Cal row or Ski

Min 2: 40 sec Max burpee broad jumps

Min 3: 15 Wallballs


Rest 2 min


EMOM 15

Min 1: 12.5m Sled push (HEAVY)

Min 2: 12 Alternating DB or Sandbag Lunges

Min 3: 10/8 Calorie Bike or 150/120m Air Runner


Finisher: (IF TIME ALLOWS)

3 Sets

15 Toes to rig

30 High arc plate russian twist

 
 
 

Recent Posts

See All
Kamp Lokal May 26, 2026

METCON: 20 Minute EMOM (Every Minute on the Minute) Odd: 15/12 Calorie Row Even: 10 GHD Sit Ups Time Cap each minute: 50 seconds Scaled: 20 Minute EMOM (Every Minute on the Minute) Odd: 12/9 Calorie R

 
 
 
Hyrox Class May 26, 2026

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 S

 
 
 
LA Class May 26, 2026

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall BURGE

 
 
 

Comments

bottom of page