Hyrox Class Sept 10,2025

Louie Fredric Chuaquico
Sep 9, 2025
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

30 Tibialis Raises

20m Heel walk

20m Ballet walks

Unilateral and plyo 3 Sets 10 min

10/side Revese lunge to knee drive

8/side Lateral lunge with kb switches

20 Lateral bounds with Medicine ball

THEN 1 Set

20/side Weighted Calf Raises

Conditioning: PARTNER CHIPPER (17 min cap)

1000m row or ski buy in

20 Single Arm dumbbell Thrusters Right

20 Lateral burpee over bar

20 Single Arm dumbbell thrusters (Left)

20 Lateral Burpee over bar

100 Single unders or jumping jacks

Recent Posts

See All

Kamp Lokal Jun 16, 2026

Superset 1 3 Sets 3 Strict Weighted Ring Dip @7/10 RPE -rest 30 seconds- 15 Unbroken Dumbbell Bench Press @7/10 RPE -rest 3 minutes b/t sets- Superset 2 3 Sets 6-10 Tempo False Grip Hinging Ring Rows

Hyrox Class June 16, 2026

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 Inchworm pushups S

LA Class June 16, 2026

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall BURGE

Comments