Hyrox Class Nov 12, 2025

Louie Fredric Chuaquico
Nov 11
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

THROWDOWN PREP: Monostructural

PICK A MACHINE DO AN EMOMx10

10/8 Cal Bike

12/10 Cal Row / Ski or Bike Erg

150m/120m Air runner

NO SWITCHING OF MACHINES

REST 3 min

10 Min cap

30 Double Dumbbell Thrusters

30 Lateral Burpee over Dumbbell

Accessory Work: EMOM x 5

10 V-ups + 5 Hollow rocks in 1 minutre

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Hyrox Class Dec 10, 2025

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 SAME AS

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