Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds:
30 sec Easy Jog
10 Air Squats
10 Alternating Reverse Lunges
5 Inchworms
10 Mountain Climbers
5 Broad Jumps
-into-
Quick review and practice of Burpee Broad Jump technique
-into-
2 Rounds:
3 Wall Balls
50m Run
2 Sandbag Lunges Each Leg
50m Run
3 Burpee Broad Jumps
50m Run
Focus: Gradually build intensity each round and find the rhythm you want to maintain during the workout. All movements should feel smooth and controlled.
HYROX Sport-Specific Workout (AMRAP – Rounds & Reps)
AMRAP 20 min
10 Wall Balls @ HYROX load
150m Run
10 Sandbag Walking Lunges (5 each leg) @ HYROX load
150m Run
10 Burpee Broad Jumps
150m run
(Score is Rounds + Reps. Each 50m = 1 rep)
Intended RPE: 8-10 (race pace)
Hyrox Division Loading Chart
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.
Banded Hip Internal Rotations
Alternating Calf Stretch