Hyrox Class September 5, 2024

Louie Fredric Chuaquico
Sep 4, 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)

10. Double dumbbell Romanian Deadlifts (Moderate)

15. Wallball Hamstring Curls

20 Sec Superman hold

3 sets

20 calf raises

20 Tibialis wall raises

20 sec hollow hold

Hyrox Conditioning: (PARTNER 40 min cap including rest)

2rds

1000m Run Shared

50FT Synchro Burpee broad jumps

50 Wallballs Shared (14/10)

2rds

1500m Row Shared

50FT Synchro Sandbag or Dumbbell lunges

50 Ring rows Shared

Rest 4 min between sets

Recent Posts

See All

Hyrox Class June 25,2026

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 EMOM x 16 Min 1: 10/8 Cal Ass

Kamp Lokal Jun 24, 2026

Pause Squat Snatch + Tempo Overhead Squat 5 Sets 1.1.1 Pause Squat Snatch + Tempo Overhead Squat @ 65-70% of 1 RM Snatch *Rest 2 minutes between sets. **Tempo is 42X1 (4 seconds down, 2 second pause

LA Class June 24,2026

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 Conditioning (20MIN CAP) 50 Wallballs (20/14) 50 Toes to b

Comments