Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds
100m Run
5m Sled Push
100m Row
10m Farmers Carry
100m Ski
5 Wall Balls
* Rest :30-1:00 between rounds. Build to workout weight/pace.
HYROX Mixed Extensive Intervals (4 Rounds for time ↓ shorter is better)
3-4 sets
600m Run
35m Sled Push (moderate load)
500/450m Row
60m Farmers Carry (moderate load)
500/450m Ski
35 Wall Balls (moderate load)
-rest 3 min b/t sets-
(Score is Time per Set)
*All sets at moderate-sustainable pace (RPE 6)
*Cap each set at 14 min.
**If performing only 3 sets, score your slowest set twice.
Hyrox Division Loading Chart
Cool Down (No Measure)
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
-rest as needed between movements.-
Shoo the Cat
Posterior Shoulder Smash