Hyrox Class Oct 13, 2026

Louie Fredric Chuaquico

11 minutes ago

1 min read

Basic Prehab/Activation

10 Cal Machine or 150m Run Air Runner

5/side Samson lunge pass thrus

10/side alternating scorpion stretch

10 IYTS

10 Scapula Push-Ups

20 Plank Shoulder taps

5 Inchworm pushups

Strength: 4 SETS

10 Seated Dumbbell Press Hammer (20/15)

10/side Banded Pull-Aparts

20 Dumbbell Marches (50/35)

https://www.youtube.com/shorts/Vp9eZavLD14

5RDS (16 MIN CAP)

15 Double Dumbbell Hang Power Cleans (40/25)

12 Double Dumbbell Push Press

9 Medball Sit-ups (20/14)

500/400m Cal Bike Erg or 12/10 Calorie Assault bike

Recent Posts

See All

LA Class Oct 13, 2026

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side T-spine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall PRES

Kamp Lokal Oct 12, 2026

Snatch Pull + Floating Snatch High Pull + Floating Power Snatch + Power Snatch 1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel Catch + 1 Power Snatch @65-68% 1RM Powe

LA Class Oct 12, 2026

Warm-up: (8 min) 10/8 cal machine or 200 m run 1RD 90/90 Hip Switch 10/Side Kneeling Knees over toes 10 Alternating Warrior Squats 10 Glute bridges with a 10-second hold 10 Pass thrus 10 Dislocates 10

Comments