Hyrox Class Sept 17,2025

Louie Fredric Chuaquico
Sep 16
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

PLYOS

3 Sets

20 Banded Assisted Pogo Hops

6/side Drop Lunge on 35lbs plate

6/side Lateral Stick bound

QUICK ACCESSORY 2 SETS

30 sec copanhangen planks per side

Conditioning: 16 min cap

4 Rounds

12 Double Dumbbell Front Squats (50/35)

12 Lateral Burpee over Dumbbell

15/12 Cal Row or 12/10 Cal Bike

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