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Hyrox Class September 30, 2026

Writer: Louie Fredric Chuaquico
Louie Fredric Chuaquico
7 hours 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: Plyo/Agility

3 Sets

10 Double Pogo jumps to pause broad jump

12 Alternating med ball skater hops


REST 90 sec, repeat

3 SETS 10/side single-leg weighted Calf raise https://www.youtube.com/shorts/h0A83mYi1sA

20 Tibialis raise


1 SET EVERY 6MIN FOR 3 SETS

500/400m Row/ski or 1000m/800m bike Erg or 400m/300m Run

40m Bodyweight walking lunges

30 Wallballs

Max burpees to plate

REST 2 MIN, REPEAT FOR 2 MORE SETS


*Scaling options: 20 wall balls or 20m bodyweight lunges on if you don't finish



 
 
 

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