Hyrox Class Oct 11,2025

Louie Fredric Chuaquico
Oct 10, 2025
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

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