Hyrox Class Nov 11, 2026

Louie Fredric Chuaquico

13 minutes ago

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

10m Bear Crawls

10m Duck Walks

20m Heel walk

20m Ballet walks

Plyo: 4 Sets

3 SETS

30 Sec Banded runs

12 Broad jumps

3 SETS

8/side Lateral Lunges with 1KB

8/side Single KB Calf raise

Conditioning

E4MOM × 6

250m/200m Row

12 Burpees

12 Dumbbell Thrusters

Rest remaining time

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