Hyrox Class Oct 29, 2025

Louie Fredric Chuaquico
Oct 28
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

30 Tibialis Raises

20m Heel walk

20m Ballet walks

QUICK PLYO/SPEED WORK 3 Sets

20 Stationary Pogo Jumps (NASAL BREATHING WORK)

50FT lateral Skips

20 Alternating Banded Hip Flexion Marches

2 Sets

10/side Single KB Calf raise (24/16kg)

30 Wall tibialis raises

Partner Hyrox work:

4rds for time (21 min cap)

20 Synchro Airsquats

1000m Bike erg Shared

20 Sync Bodyweight Anchored situps

3rd floor run together

20 Sync Plate ground to overhead

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