Hyrox Class Oct 7, 2025

Louie Fredric Chuaquico

Oct 6, 2025

1 min read

Basic Prehab/Activation

10 Cal Machine or 150m Run Air runner

5/side samson lunge pass thrus

10/side alternating scorpion stretch

10 IYTS

10 Scapula Pushups

20 Plank Shoulder taps

5 Inchworms pushups

Shoulder Strength:

3 Sets

15 Dumbbell Z Press

30 Banded Pull aparts

30 sec dead hang

Core 2 Sets

30 High Arch russian twist

5 Slow Dragon Flags

Conditioning: 5RDS (14 min cap)

12 Hand release pushups

12 Dumbbell Pushpress

15/12 Cal Row or Ski or 12/10 Cal bike

EVERY AFTER SET DO 20M OF FARMERS CARRY

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