Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Mayhem Hip Halo Activation
* 10 Side Step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Air Squats
2-3 Sets
15 Banded Good Mornings
10 Single Arm KB Deadlift R/L (Light-Moderate)
Sled Sprints (5 Rounds for distance)
Take a few minutes to practice Sled Push form and build to workout weight.
Then…
5:00 EMOM
10 sec Sled Sprint @ HYROX loading
*Score distance for each sprint
Workout Prep (No Measure)
2-3 sets (increasing effort each set)
100m Run
5 Wall Balls
-rest 30-60 sec-
HYROX Sport-Specific Workout (Time)
For Time:
40 Wall Balls @ HYROX load
1000m Run
30 Wall Balls @ HYROX load
800m Run
20 Wall Balls @ HYROX load
600m Run
10 Wall Balls @ HYROX load
400m Run
(Score is Time)
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.
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