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Hyrox Class September 12, 2024

Writer: Louie Fredric ChuaquicoLouie Fredric Chuaquico
Sep 11, 20241 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



 
 
 

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