Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
3 minute Cardio of choice
Then Into…
2 ROUNDS
10 Walking Lunges
6 Inchworms
6 Air Squats
Then Into…
2 ROUNDS
100m Run
3 Burpee Broad Jump
20ft Farmers Carry
* Build to workout pace and weight
HYROX Mixed Extensive Intervals (4 Rounds for distance)
7:00 AMRAP
1000m Run
Max distance Burpee Broad Jump in remaining time
-rest 2 min-
7:00 AMRAP
1000m Run
Max distance Farmers Carry in remaining time @ HYROX load
-rest 2 min-
7:00 AMRAP
1000m Run
Max distance Burpee Broad Jump in remaining time
-rest 2 min-
7:00 AMRAP
1000m Run
Max distance Farmers Carry in remaining time @ HYROX load
(Score is distance achieved after the run in each AMRAP)
Hyrox Division Loading Chart
Intended Workout RPE: 5-7
These are extensive intervals. Extensive training builds your aerobic engine and your ability to hold quality output over time. This is not about redlining early – pace it like work you could sustain for 45-60 minutes if asked. You should finish feeling controlled, not wrecked.
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