Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
3 minute Cardio of Choice
Then Into…
10 Lunges
10 Dynamic Squat Stretch
10 Cossack Squats (5/side)
10 Glute Bridges
10 Bird Dogs (5/side)
10 Air Squats
Then Into…
5 cal Ski
50m Run
5 cal Row
50m Run
5 cal Bike
50m Run
* Start easy and build toward workout pace
HYROX Cyclical Intensive Intervals (3 Rounds for time ↓ shorter is better)
3 Sets
18/14 cal Ski @ RPE 8-9/10
200m Run @ slightly slower than race goal pace
-rest 90 seconds-
18/14 cal Row @ RPE 8-9/10
200m Run @ slightly slower than race goal pace
-rest 90 seconds-
18/14 cal C2 Bike Erg OR Air Bike @ RPE 8-9/10
200m Run @ slightly slower than race goal pace
-rest 3 min b/t sets-
(Score is Time per Set, not including the last 3 minute rest in each set)
Cool Down: 10 min Row @ recovery pace
Intended Workout RPE: 7-9
We want the machine portion of today’s intervals to be at close to your max sustainable effort. The goal is to learn how to quickly transition from a high heart and respiration rate directly into the run. Work on getting directly into your run, quickly recovering in the first 200m as if you are transitioning from a HYROX station into your next run.
Cool Down (Checkmark)
2:00 Foam Roll IT Band (each side)
2:00 Hip 90/90 (each side)
90/90 Hip Switch