Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
We have a long workout ahead. Start with 2 minutes of cardio of choice, then work on getting out all equipment and practicing a few reps at each station. The goal is to be set up, warmed up, and ready to go in 12 minutes.
HYROX Sport-Specific Workout (No Measure)
Perform the FULL, HALF, or one of the Partner Options below depending on athlete ability and time available.
Intended Workout RPE: 8-10
This is a sport-specific rehearsal. Practice pacing, station transitions, and mental focus exactly as you plan to execute on race day.
Broken FULL HYROX Time Trial (Time)
Broken FULL HYROX Time Trial (90 minute time cap)
1000m Run
1000m Ski
1000m Run
50m Sled Push
-rest 3 min with active walk-
1000m Run
50m Hand over Hand Sled Drag
1000m Run
80m Burpee Broad Jumps
-rest 3 min with active walk-
1000m Run
1000m Row
1000m Run
200m Farmers Carry @ HYROX division loading
-rest 3 min with active walk-
1000m Run
100m Sandbag Walking Lunge @ HYROX division loading
1000m Run
100 Wall Balls
(Score is total time, including rest)
20 minute time cap per block, 90 minute overall time cap.
Partner variation: Perform the runs together and split the remaining work.
Hyrox Division Loading Chart
Broken HALF HYROX Time Trial (Time)
Broken HALF HYROX Time Trial (45 minute time cap)
500m Run
500m Ski
500m Run
25m Sled Push
-rest 2 min with active walk-
500m Run
25m Hand over Hand Sled Drag
500m Run
40m Burpee Broad Jumps
-rest 2 min with active walk-
500m Run
500m Row
500m Run
100m Farmers Carry @ HYROX division loading
-rest 2 min with active walk-
500m Run
50m Sandbag Walking Lunge @ HYROX division loading
500m Run
50 Wall Balls
(Score is total time, including rest)
10 minute time cap per block, 45 minute overall time cap.
Partner variation: Perform the runs together and split the remaining work.
Hyrox Division Loading Chart
Cool Down (No Measure)
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