top of page
wix BG.png
Search

Hyrox Class Nov 11, 2025

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Nov 10
  • 1 min read

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 Inchworms pushups


Every 1:30 x 5

Strength: 5x5 Barbell Pause Push press

Pause at the dip drive up RPE 6 OR 60%1RM


accessory: 3 sets Every 1:30. 3

10 Dumbbell Lateral Raise

30 Banded pull aparts


Conditioning: 2RDS (16 min cap)

30/20 Calorie Row or Ski

15 Single Arm DB Pushpress Right (50/35)

15 Hand Release pushups

15 Single Arm DB pushpress Left (50/35)

15 V-ups



 
 
 

Recent Posts

See All
Hyrox Class Dec 1, 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/side Lateral Lunges 1min plank Strength: EMOM x 15 Min 1: 15 Gob

 
 
 
LA Class Dec 1, 2025

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold BUILD TO YOUR HEAVY FRONT SQUAT IN 12MIN

 
 
 
Kamp Lokal Nov 29, 2025

METCON: 2 Sets 3 Rounds 200m Run 100ft Sandbag Shoulder Carry (100/70) 500m Bike Erg 10 Sandbag Box Step Overs (20) (100/70) -rest 2 minutes- 3 Rounds 50ft Sandbag Lunge (100/70) 500m Bike Erg 100ft S

 
 
 

Comments

bottom of page