Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds
200m Easy Run
150m Easy Row
10 Air Squats
10 Walking Lunges
5 Burpees
-into-
1 Round
6 Wall Balls
10m Light Sled Push
100m Run building to workout pace
100m Row @ Workout Pace
HYROX Extensive Intervals (Deload Week) (4 Rounds for reps)
2 Sets
400m Run
-straight into-
Tabata of Wall Balls
Tabata of Sled Push
-straight into-
400/360m Row @ smooth-aerobic pace
-rest 2 min between sets-
Score is total reps in each tabata.
Hyrox Division Loading Chart
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Chest Stretch
1:00 Couch Stretch
*Rest as needed
Chest Stretch
Couch Stretch