Hyrox Class Oct 14, 2026

Louie Fredric Chuaquico

1 day ago

1 min read

Basic Prehab/Activation (10 min)

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

20 Calf Raises

10m Bear Crawls

10m Duck Walks

20m Heel walk

20m Ballet walks

PARTNER 1: (35 min cap)

7000m/6400m Row OR SKI OR 14000m/13000m Bike Erg

PARTNER 2 DOES:

20 Wallballs (14/10)

15 Single Dumbbell Box Step-overs (35/20)

10 Altenrating Devils press (35/20)

2nd floor run

FINISHER: 3RDS 10/side Single KB Calf Raise

20 Tibialis raises

Recent Posts

See All

Hyrox Class Oct 15,2026

Warm-up: 20 90/90 hip switches 10 Cat-cows 10/side Fire hydrants 10/side clamshells 10 Bodyweight good mornings 3/side WGS 30 sec glute bridge hold 10 Supermans to Snow Angels EMOM X 12 Min 1: 15 Medb

Kamp Lokal Oct 14, 2026

Muscle Clean + Hang Power Clean + Tall Clean ^ 3 Sets 3 Muscle Clean + 3 Hang Power Clean to Parallel Catch + 3 Tall Cleans @ 5/10 RPE *Rest 90 seconds between sets. Clean Pull + Hang Power Clean + Fl

LA Class Oct 14,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretches 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep9:58 PM FBB: 4 SETS FOR QUALITY (15MIN) 5-8 Strict Pull

Comments