Hyrox Class Oct 10, 2024

Louie Fredric Chuaquico
Oct 9, 2024
1 min read

Warm-up:

2nd Floor Run

1RD

10 Passthrus

10 Dislocated

10./side tspine stretch

10 Scap pushups

30 Banded pull aparts

20 sec dead hang

Wrist prep

Hyrox Strength:

FBB 3 sets (CHEST)

4 Rounds FOR QUALITY (Every 3:30 x 4)

10 Barbell Bench Press @135/95 Scale Accordingly

10 Ring dips or bar dips or banded ring dips

20 Banded Tricep Extensions

Hyrox Conditioning (MONO BENCHMARK)

(GO FOR INDIVIDUAL RECORD)

1000m Row for time (GET YOUR RECORD)

Rest 5 min

50 Barfacing burpees

Recent Posts

See All

Hyrox Class Nov 13, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength: POSTERIOR AND PULL

Kamp Lokal Nov 12, 2025

METCON: 3 Sets 2 Rounds 16/13 Calorie Row 4 Wall Walks -into- 4 Rope Climbs -rest 2 minutes between sets- Time Cap each set: 5 minutes SCALED: 3 Sets: 2 Rounds 13/10 Calorie Row 3 Wall Walks -into-

LA Class Nov 12, 2025

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep THROWDOWN PREP: Monostructural PICK A MACHINE DO AN EMOMx10

Comments