Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds:
30 sec Easy Jog
10 Air Squats
10 Alternating Reverse Lunges
5 Inchworm Push Ups
10 Birddogs
-into-
6 min EMOM
Min 1: 30 sec Row (increase effort second round)
Min 2: 30 sec Ski (increase effort second round)
Min 3: 30 sec Run (increase effort second round)
HYROX Cyclical Intensive Intervals (4 Rounds for time ↓ shorter is better)
3-4 sets
1400m Run @ RPE7
700m Row @ RPE7
700m Ski @ RPE7
-rest 3 min b/t sets-
(Score it Time per Set)
NOTE: Total workout time is up to 73 minutes, including rest. An alternative 45 minute option is in the notes.
*Controlled and sustainable pace. You should be able to hold this for 45-60 min if needed. This is aerobic accumulation, not a test of grit.
*If performing 3 sets, score your slowest set twice.
Cool Down (Checkmark)
2:00 Foam Roll IT Band (each side)
2:00 Hip 90/90 (each side)
90/90 Hip Switch