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

Recent Posts

See All

Kamp Lokal Nov 15, 2025

METCON: Teams of 2 100 Overhead Squats (75/55) 40 Synchro Toes to Bar 100 Front Squats (75/55) 20 Synchro Toes to Bar 100 Back Squats (75/55) 100ft Handstand Walk *Split all reps as desired except syn

Kamp Lokal Nov 14, 2025

Back Squat 10 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Power Clean + Push Jerk 10 M

Hyrox Class Nov 14,2025

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soliders 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min pla

Comments