Hyrox Class May 26,2025

Basic Prehab/Activation

20 Banded TKES

20 90/90 Hipswitch

10/side Firehydrants

10 Cat cows

5/Side WGS

10 Alternating Reverse lunges

10 Jumping Airsquats

30 sec wallsit hold

Strength: Week 20

3 sets (HYROX SPECIFIC LEG WORK)

10 Back Squats (95/65) or Moderate weight

20 Alternating V-ups

30 sec wall sit hold BW

Conditioning work:16 min cap including the Buy in

Buy in 1000m/800m Row

Then For time

100 Single unders or jumping jacks

50 Wallballs

100 Single unders or jumping jacks

50m Sandbag lunges or back rack forward lunges