top of page
wix BG.png
Search

Hyrox Class Oct 3, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Oct 2, 2024
  • 1 min read

Warm-up:

2nd Floor Run

1RD

50FT Pogo hops

50FT Alternating Knee hug

50FT Toy soldiers

50FT Walking lunges

50FT Duck walks

30 Sec wallsit hold

10. Sprawls


Hyrox Strength: 3 sets (10 -12 min )

5/side Front foot elevated lunge (LIGHT DBL DB)

1 min Weighted plank hold (25/15)



Metcon 30 min cap

400m Row

30 Wall Ball Shots (20/14 lb)

400m Run /4th floor run / 30 Cal bike or 24 Echo

30 Burpees

400 meter Row or  30 Cal bike or 24 Echo

30 Sandbag Lunges (60/40 lb)

400m Run /4th floor run / 30 Cal bike or 24 Echo

30 Hand Release Push-Ups

400 meter Row or  30 Cal bike or 24 Echo

300FT Farmer's Carry (2x50/35 lb)

400m Run /4th floor run / 30 Cal bike or 24 Echo

60 Situps

 
 
 

Recent Posts

See All
Kamp Lokal Nov 8, 2025

DELOAD WEEK METCON: 20 Minute EMOM Minute 1 - 5 Thruster (135/95) Minute 2 - 10 Burpee Pull Ups Minute 3 - 15/12 Calorie Bike Erg (OR Row) Minute 4 - 20 yard (60ft) Sled Push (145/125) *Rx’d Sub Optio

 
 
 
Hyrox Class Nov 8,2025

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull apa

 
 
 
LA Class Nov 8, 2025

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep Strength Complex: Every 1:30

 
 
 

Comments

bottom of page