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Hyrox Class September 9, 2026

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • 20 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



Plyo/Agility

3 Sets 1 SET EVERY 3:30

25 Pogo jumps

20 Alternating Jumping Lunges

10 Jumping Medball Slams SMALL BALL REST 2 MIN BETWEEN SETS


CHIPPER: Partner Conditioning (28 MIN CAP)

1000m/800m Row or SKI (SHARED) or 2000m/1600m Bike Erg

80 Box step-overs (BODYWEIGHT 24/20)

60 Medball Sit-ups Shared (20/14)

40 Double Dumbbell Deadlifts (24/16kg)

20 DB Devil Presses (35/20)

1000m/800m Row or SKI (SHARED) or 2000m/1600m Bike Erg


 
 
 

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