Hyrox Class September 9, 2025

Louie Fredric Chuaquico
Sep 8, 2025
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 Pushups

20 Plank Shoulder taps

30 sec deadhang

Push day:

4 SETS of 6 REPS Pushpress

EVery after set do 12.5M SLED PUSH AS HEAVY AS POSSIBLE

Conditioning: 14 min cap

20-16-12-9-6-3

Alternating Hang Dumbbell Snatches (50/35)

Sprawls

Calorie Row or Ski

Recent Posts

See All

Hyrox Class March 5, 2025

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 Strength 4 Sets of 6 Reps Dea

LA Class March 4, 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 Gymnastics: CORE CONDITIONING: EMOM x 8 5 Toes to bars 5

Hyrox Class March 4, 2026

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 wa

Comments