Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 minute Cardio of choice
Then into…
2 Rounds
10 Banded Good Mornings
10 Air Squats
5 Inchworm Push-ups
Then into…
2 ROUNDS
100m Run
5 Burpees
5 Wall Balls
10m Sled Push
Build to workout pace and weight
HYROX Sport-Specific Workout (deload) (AMRAP – Reps)
5 Sets with a new set Every 8:00
@ 0:00
500m Run
@ 3:00
40 seconds of Max Burpees w/ Clap Overhead
20 second rest
@ 4:00
40 seconds of Max Wall Balls @ HYROX Load
20 second rest
@ 5:00
40 seconds of Max Sled Push @ HYROX Load
Rest for the remainder of the 8 minutes. Repeat for 5 total sets.
(Score is Total Reps of the Max movement. For the Sled, each meter is one rep)
Intended Workout RPE: 6-8
This is a slight deload, but you can still push this to a 6-8 RPE. We want this to be more challenging than other workouts this week, but still keep it under your threshold so you are fresh and ready to attack the increased intensity next week!
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