Hyrox Class Oct 6, 2025

Louie Fredric Chuaquico
Oct 5, 2025
1 min read

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: Week 32 Squat Series

3 Sets

15 Heel elevated Goblet Squats (24/16kg)

20m Suitcase lunges DB OR KB

30 Sec Wall sit hold

REST 90 SEC BETWEEN SETS

For Time (15 min cap)

500/400m Row or 1000/800m ERG or 15/12 Cal Bike

50 Medball situps

40 Sprawl to plate

30 DB Front squats

500/400m Row or 1000/800m ERG or 15/12 Cal Bike

Recent Posts

See All

Hyrox Class Aug 27,2026

Warm-up: 20 90/90 hip switch 10 Cat-cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight good mornings 3/side WGS 30 sec glute bridge hold 10 Supermans to Snow Angels Strength: Posterior 4 Sets

Kamp Lokal Aug 26, 2026

Pause Squat Snatch + Snatch 12 Minute EMOM Min 1: 1 Below Knee Pause Squat Snatch (pause for 2 seconds below knee Min 2: 1 Squat Snatch *All at 85-90%1 RM Snatch. Deadlift Build to a tough single Dead

LA Class Aug 26,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep FBB: TEMPO 4 SETS 5 Tempo Strict or banded pull-ups ( FA

Comments