Hyrox Class Oct 28, 2025

Louie Fredric Chuaquico
Oct 27
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: 4 Sets E2MOM x 4

4x6 Pause Pushpress (95/65) OR LIGHT

*PAUSE A SEC AT THE DIP THEN EXPLODE

*IF DUMBBELL 35/20

3 Sets (E2MOM x 3)

30 banded pull aparts

10 Seated arnolds press

Conditioning:

4 Rounds (16 min cap)

1000m Bike Erg or 500/400m Ski or 20/16 Cal bike

10 Double dumbbell hang power clean

5 Double dumbbells devils press

35/20

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