top of page
wix BG.png
Search

Hyrox Class September 12, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Sep 11, 2024
  • 1 min read

Warm-up:

2nd Floor Run

1RD

50FT Pogo hops

50FT Alternating Knee hug

50FT Toy soldiers

50FT Walking lunges

50FT Duck walks

30 Sec wallsit hold

10. Sprawls


Hyrox Strength Posterior: 3 sets (10-12 min)

6/side Single Dumbbell Rdl to Row

15. Lying DB Hamstring Curls Or Banded Hamstring Curls

15. Seated Calf Raises

-Rest 2 min between sets-


Hyrox Conditioning:

10rds for time: (22 min cap)

10/8 Cal bike or 12/10 Cal row or ski

10. Single Kettlebell Deadlifts (24/16kg)

6 Stationary Burpee broad Jumps



 
 
 

Recent Posts

See All
Hyrox Class March 12, 2025

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength 3 Sets 12 Barbell R

 
 
 
LA Class March 11, 2026

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep QUICK EMOM: EMOM x 9 Min 1: 3-5 Strict pull ups Min 2: 12-

 
 
 
Hyrox Class March 11, 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

 
 
 

Comments

bottom of page