Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds
200m Easy Run
10 Air Squats
10 Alternating Walking Lunges
5 Inchworms
5 Ring Rows
Into
2 Rounds
5m Sled Pull
3 Burpee Broad Jumps
5m Sled Push
5 Wall Balls
* Increase weight and intensity each round
HYROX Sport-Specific Workout (2 Rounds for time ↓ shorter is better)
For Time with a partner:
1000m Run (together)
-into-
3 Rounds (each – you go/I go per station)
20m Sled Pull @ HYROX load
15 Burpee Broad Jumps
-into-
1000m Run (together)
-rest 1 min-
1000m Run (together)
-into-
3 Rounds (each – you go/I go per station)
20m Sled Push @ HYROX load
20 Wall Balls @ HYROX load
-into-
1000m Run (together)
(Score is time for each set, not including the 1 minute rest between)
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.
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