Hyrox Class Oct 31, 2024

Louie Fredric Chuaquico
Oct 30, 2024
1 min read

Warm-up:

2nd Floor Run

1RD

10 Passthrus

10 Kang squats

10 Dislocate

10./side tspine stretch

10 Scap pushups

30 Banded pull aparts

20 sec dead hang

Hyrox Strength:

FBB 3 sets for quality (10 min cap)

10 Seated Barbell Z press (65/55)

20 Banded Curls

50FT Plate Pinch Grip walks (15/10)

Conditioning

5 Rounds for time (30 min cap)

500/400m Row

15 Body weight Alternating Box step-ups (24/20)

50FT burpee Broad jumps

After every round Everyone will get 1 Pass SLED PUSH (4x45lbs for the guys 3 x 45lbs for the women)

Recent Posts

See All

Kamp Lokal Dec 8, 2025

Back Squat 5 Sets 3 Back Squat @75-80% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @88-95% 1RM Front Squat *Rest as needed between sets. Bent Over Row + DB Bent Over

LA Class Dec 8, 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 WEEK of (1/4) Every 2:30 x 5 Sets 12 Bac

Hyrox Class Dec 8, 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: 5x5 Tempo Backsquats at

Comments