Hyrox Class Nov 9,2026

Warm-up:

20 90/90 hip switches

20 Alternating Bodyweight lunges

10/side alternating toy soldiers

10/side Cossack Squats

10 Kang squats

16 alternating warrior Squats

10 Iyts

5 inchworm push-ups

1 min plank hold

Strength: 4 sets of 10 Reps Every 2:30x 4

back squats at RPE 5 (SHOULD BE LIGHT)

Accessory 2 SETS 20 Bodyweight wall calf raises

30 Tibialis Raise

Conditioning: 13 MIN CAP

4RDS

15 Single Kettlebell Deadlifts

15 Single Kettlebell Alternating Lunges

15/12 Cal Bike or 20/16 Cal Row