Hyrox Class Oct 4,2025

Louie Fredric Chuaquico
Oct 3, 2025
1 min read

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 aparts

Thrusters Cycling for GPP WEEK 4 1 SET EVERY 2:30

4x8 Unbroken Thrustes

BAR 95/65 or 5 + Heavier than last wek

Dumbbell 35/20 or Heavier than last week

Rest 90 sec between sets

Weekender: (18 min cap)

HYROX CHIPPER 50 Bodyweight Alternating Forward lunges

40 Dumbbell pushpress (35/20)

30 Regular burpees

20times Dumbbell Farmers carry (1 REP 10m)

50 Wallballs

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