Hyrox Class Oct 14, 2025

Louie Fredric Chuaquico
Oct 13
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 Pushups

20 Plank Shoulder taps

5 Inchworms pushups

Shoulder Strength: 1 SET EVERY 2 MIN

5x5 Barbell Pushpress or 3x10 Dumbbell pushpress @70%BODYWEIGHT OR 50-60%1RM

Every after set do 30 Banded Pull Aparts

Conditioning: 12 min cap

50 Dual Dumbbell Deadlifts

40 Hand Release pushups

30 Calorie bike or 1000m Bike Erg

20 Dual Dumbbell Hang Clean and jerk

Remaining time MAX Burpee bar taps

TARGET 20-30 BAR TAPS

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