Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds
100m Ski
5m Sled Pull
100m Row
10m Farmers Carry
100m Run
* Build to workout weight and pace
HYROX Mixed Extensive Intervals (Distance)
3 sets, rest 4 minutes between sets
Total workout time: 44 minutes
Set 1:
8 minute clock:
30m Sled Pull @ HYROX load
90m Farmers Carry @ HYROX load
Max Distance Run in remaining time
(4 minute rest between sets)
Set 2:
12 minute clock:
30m Sled Pull @ HYROX load
90m Farmers Carry @ HYROX load
500/450m Skierg
Max Distance run in remaining time
(4 minute rest between sets)
Set 3:
16 minute clock:
30m Sled Pull @ HYROX load
90m Farmers Carry @ HYROX load
500/450m Skierg
500/450m Row
Max Distance run in remaining time
Score is total run distance
Intended Workout RPE: 5-7
Hyrox Division Loading Chart
Cool Down (No Measure)
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
-rest as needed between movements.-
Shoo the Cat
Posterior Shoulder Smash