Hyrox Class Oct 7, 2026

Louie Fredric Chuaquico

21 hours ago

1 min read

Basic Prehab/Activation (10 min)

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

20 Calf Raises

10m Bear Crawls

10m Duck Walks

20m Heel walk

20m Ballet walks

PARTNER (40 MIN )

BUY-IN:

30 SEC ON 30 SEC OFF MACHINE x 10 SETS

10 ROUNDS

16 Double Dumbbell Thrusters (35/20)

8 Burpee to plate sync

BUY OUT:

30 SEC ON, 30 SEC OFF MACHINE x 10 SETS

IF TIME ALLOWS 3RDS 20 Alternating V-ups

30 SEC WEIGHTED PLANK HOLD

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