Hyrox Class September 8, 2026

Louie Fredric Chuaquico

Sep 7

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

BEFORE THE EMOM 9, EVERYONE GETS 25m SLED PUSH AT OPEN WEIGHT OR FOR TECHNIQUE (SAME AS LAST WEEK)

Strength: 5 sets, 5 REPS

PAUSE PUSH PRESS (PAUSE 2 SEC AT THE BOTTOM BEFORE PUSH) AFTER EVERY SET: 20 SEC HEAVY PLATE HOLD

CONDITIONING: AMRAP 13 MIN

250/200m Row or Ski or 500/400m Bike erg

10 Alternating Dumbbell Snatches

10 Hand-release push-ups

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