Hyrox Class Oct 11,2025

Louie Fredric Chuaquico
Oct 10
1 min read

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

8/side Knees over toes forward Body weight

20 sec/side isometric lunge hold

10 Sprawls

50FT bear crawls

50ft duck walks

20 Banded Pull aparts

Thrusters Cycling for GPP WEEK 4 1 SET EVERY 2:30

3x12 REPS AT EMPTY BAR OR NO MORE THAN 75LBS

DELOAD WEEK BEFORE WE DO A SHORT STRENGTH CYCLE

Weekender: 30 MIN CAP

HYROX CHIPPER (INDIVIDUAL)

1000/800m Bike Erg or 500/400m Ski/Row

25 Weighted Box step ups Single db (50/35)

1000/800m Bike Erg or 500/400m Ski/Row

25 Alternating Devils Press

100/800m Ski or 500/400m Row

Finish it off with

25m EACH PERSON SLED PUSH

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