Hyrox Class Nov 5, 2025

Louie Fredric Chuaquico
Nov 4, 2025
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

MACHINE WORK: TIME BASED MONO (4 SETS)

2 MIN ON 1 MIN OFF MACHINE OF CHOICE FOR TOTAL CAL OR DISTANCE.

Partner Hyrox work:

3 RDS (20 MIN CAP)

20 Alternating Goblet Alternating Lunges (SYNC) (24/16kg)

20 Kettlebell Swings (SYNC)

20 Sync Stationary Burpees

2nd floor run with medicine ball (14/10)

Recent Posts

See All

Hyrox Class June 18,2026

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels EVERY 2MIN X 5 Sets 3 Deadlif

Kamp Lokal Jun 17, 2026

Squat Clean + Front Squat 6 Sets (new set every 2 minutes) 1 Squat Clean + 2-3 Front Squats @65% of 1RM Clean *Technique and speed focused. Clean Pull 20 Sets (new set every 30 seconds) 1 Clean Pull @

LA Class June 17,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Gymnastics: 3RDS 20 SEC BOX/PARALLETE LSIT HOLD 8 Jumping

Comments