Hyrox Class September 22, 2026

Louie Fredric Chuaquico

11 minutes ago

1 min read

Basic Prehab/Activation

10 Cal Machine or 150m Run Air Runner

5/side Samson lunge pass thrus

10/side alternating scorpion stretch

10 IYTS

10 Scapula Push-Ups

20 Plank Shoulder taps

5 Inchworm pushups

Strength: 4 SETS, 1 SET EVERY 3MIN

10 Floor Seated Double Dumbbell Strict Press (20/15lbs)

10 Alternating Renegade Rows

15 Banded Face Pulls

Conditioning: 3RDS (18 MIN CAP)

500/400m Row or Ski or 1000m/800m Bike Erg

20 Plate Ground to Overhead

20 Sprawl to plate

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