Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 minute Cardio of choice
10 Banded Good Mornings
6 Push-ups
10 Air Squats
6 Ring Rows
10 Lunges
Then into…
2 Rounds
100m Run
5m Sled Push
5 Wall Balls
5m Sled Pull
3 Sandbag Lunges (each side)
* Build to workout weight and pace.
HYROX Sport-Specific Workout (AMRAP – Rounds & Reps)
45 min AMRAP
800m Run
15m Sled Push @ HYROX load
25 Wall Balls @ HYROX load
15m Sled Pull @ HYROX load
20 Sandbag Lunges @ HYROX load
(Score is Rounds + Reps)
For the run, every 200m = 1 rep.
For the sled, every 5m = 1 rep.
Hyrox Division Loading Chart
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. This is meant to be leg endurance biased, focus on transitioning straight from the lunge directly back into the 800m run with a target of hitting race pace on each run.
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