Hyrox Class Nov 4, 2026

Louie Fredric Chuaquico

1 day 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

Strength

3 sets:

8/side DB Bulgarian Split Squats

12 DB Romanian Deadlifts

12 single-dumbbell hip thrusts

REST 90 SEC BETWEEN SETS

ALL AT RPE 5

EMOM x 28

Min 1: 400/300m Bike Erg

Min 2: 10 Deadlifts to 50FT Dumbbell Farmers

Min 3: 10/8 Cal Row

Min 4: 12 Wallballs

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