Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
400m Run
Then into…
High Knees
Butt Kicks
Bring knee high and out
Figure 4 (1 second pause)
Lunge with reach overhead
Toy soldiers
Then into…
2 ROUNDS
100m Run
5m Sled Push
2 Sandbag Box Step Ups (each leg)
3 Sandbag Back Squats
*Build to workout weight and pace
HYROX Mixed Intensive Intervals (4 Rounds for time ↓ shorter is better)
4 Sets, rest 3min between sets
200m Run
15m Sled Push @ HYROX load
20 Sandbag Box Step Ups @ HYROX load
-rest 1min, into-
200m Run
15m Sled push @ HYROX lload
25 Unbroken Sandbag Squats (Sandbag on back)
Intended Workout RPE: 7-9
Score is time per set, including 1 minute of rest.
These are intensive intervals. Intensive work pushes the upper end of your sustainable output, at or above threshold. Breathing gets heavy and recovery stays incomplete between reps – that discomfort is the stimulus that carries over to the back half of a HYROX race.
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Chest Stretch
1:00 Couch Stretch
*Rest as needed
Chest Stretch
Couch Stretch