Hyrox Class May 27, 2025

Louie Fredric Chuaquico
May 26
1 min read

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:

3 sets (1 set every 3 min)

10 Double dumbbell push press with 1 sec pause

10 Hand release pushups

10 Toes to rig

Accessory 3 sets

30 Seated arnolds press for time

50 Banded pull aparts

Conditioning:

1000m Run as fast as possible (AIR RUNNER 1 AT A TIME)

then

Amrap 8 min

6 Alternating devils press

10 Box jumps (24/20)

10/8 Calorie bike

Recent Posts

See All

Kamp Lokal Nov 15, 2025

METCON: Teams of 2 100 Overhead Squats (75/55) 40 Synchro Toes to Bar 100 Front Squats (75/55) 20 Synchro Toes to Bar 100 Back Squats (75/55) 100ft Handstand Walk *Split all reps as desired except syn

Kamp Lokal Nov 14, 2025

Back Squat 10 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Power Clean + Push Jerk 10 M

Hyrox Class Nov 14,2025

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soliders 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min pla

Comments