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

Recent Posts

See All

Kamp Lokal Dec 1, 2025

Back Squat 5 Sets 3 Back Squat @82-87% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @87-92% 1RM Front Squat *Rest as needed between sets. Weighted Strict Pull Ups Tak

Hyrox Class Dec 1, 2025

Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: EMOM x 15 Min 1: 15 Gob

LA Class Dec 1, 2025

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold BUILD TO YOUR HEAVY FRONT SQUAT IN 12MIN

Comments