Hyrox Class Sept 3,2025

Louie Fredric Chuaquico
Sep 2, 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

8/side Cyclist Step ups

8/side RNT Lunges (20/15lbs SIngle dumbbell)

10/side Pall off presses

THEN 1 Set

20/side Weighted Calf Raises

Conditioning: PARTNER CHIPPER (20 min cap)

50 Cal Row/ / Ski

40m Sandbag Lunges (20m each )

40 Cal Row/Ski

40m Sandbag Lunges (20m each)

30 Cal Row /Ski

80 Wallballs shared to finish

Recent Posts

See All

Kamp Lokal Jul 29, 2026

Pause Squat Snatch + Snatch 6 Sets @ 78-81% 1RM Snatch 1 Pause Squat Snatch -rest 15 seconds- 1 Squat Snatch -rest 2 minutes b/t sets- *Pause below knee for 2 sec on the first rep. Sumo Deadlift Build

Hyrox Class July 29, 2026

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 wa

LA Class July 29,2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat-cows 10 Fire hydrants 10 Good mornings 10 Air squats 10 V-ups 3/Side WGS Wrist prep FBB/Gymnastics: (12-15 MIN RUNNING CLOCK) 3 Sets 1 min M

Comments