Hyrox Class Nov 11, 2025

Louie Fredric Chuaquico
Nov 10, 2025
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

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