Hyrox Class Oct 9, 2026

Louie Fredric Chuaquico

2 hours ago

1 min read

Warm-up:

20 90/90 Hip Switches

10/side Warrior Squats

10 Face-down snow angels

10 Hollow rocks

10 Seal to Down Dog

20m Duck Walks

Wrist prep

STRENGTH: 3 SETS (12-15 MIN) 12 Barbell Calf Raises at 135/95

12 Dumbbell Hip Thrusts 50/35

30 sec side plank per side

CHIPPER (20-25 MIN CAP)

50/40 Cal Row or Ski or 2500m/200m Bike Erg

40 Double Dumbbell Thrusters

20 Burpee to target

40 Wallballs

20 Burpee to target

50/40 Cal Row or Ski or 2500m/200m Bike Erg

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