Hyrox Class September 23, 2026

Louie Fredric Chuaquico

1 hour ago

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

10m Bear Crawls

10m Duck Walks

20m Heel walk

20m Ballet walks

Strength: FBB

6/side Bird dog rows on bench 20/15

6/side RNT Reverse lunges with 1 DB

https://www.youtube.com/watch?v=hlkaQ2rK6lw

15 Plate overhead sit-ups 25/20

1 SET EVERY 7 MIN x 4 SETS

ODD: 1000m/800m RUN or 2000m/1600m Bike ERG Max Burpee broad jumps

REST 90 SEC

EVEN: 40/30 Calorie Assault Bike or 48/38 Cal Row

Max Reps Sandbag lunges

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