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Hyrox Class May 28, 2025

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • May 27
  • 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

30 Tibialis Raises

20m Heel walk

20m Ballet walks


Agility + Plyo 12-15 min

3 Sets

20m Pause Broad jumps

5/side Plate Forward Lunge (Deceleration)

20 sec lateral shuffles on plate


Accessory:

3 Sets (Soleus achilles and midline)

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

20 Banded tibialis raises double feet

15 Hollow rocks


Conditioning 4 Sets

Odd pair 1 set every 5 min

15 wallballs

10m burpee broad jumps

25m sled push each

Max Row or Ski

Rest 2 min between sets


Even pair

20m alternating sandbag lunges (not shared)

10m burpee broad jumps

50m Farmers carry

Max Calorie Bike or Run

Rest 2 min between sets




 
 
 

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