Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 ROUNDS
1:00 Easy Row or Ski (alternate rounds)
10 Alternating Reverse Lunges
5 Inchworm Push-ups
10 Dynamic Squat Stretch
Workout Prep: Sled Push / Pull Loading
– 10m Sled Push — light load
– 10m Sled Pull — light load
– 10m Sled Push — build toward workout load
– 10m Sled Pull — build toward workout load
Part 1 – HYROX Mixed Intensive Intervals (AMRAP – Reps)
6 Sets (one set every 3:00)
Odd sets (1, 3, and 5)
2 min AMRAP
200/180m Row
Max Wall Balls in remaining time
-1 minute rest between sets-
Even sets (2, 4, and 6)
2 min AMRAP
200/180m Ski
Max distance Sled Pull @ HYROX loading
-1 minute rest between sets-
Score is Total Wall Balls + Total Meters of Sled Pull
Rest 6 min after you complete all 6 sets above, then complete Part 2.
( Hyrox Division Loading Chart )
Intended Workout RPE: 7-9
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.
Part 2 – HYROX Mixed Intensive Intervals (AMRAP – Reps)
Starting at 23:00…
6 Sets (one set every 3:00)
Odd sets (1, 3, and 5)
2 min AMRAP
200/180m Row
Max distance Sandbag Walking Lunge @ HYROX loading
-1 minute rest between sets-
Even sets (2, 4, and 6)
2 min AMRAP
200/180m Ski
Max distance Sled Push @ HYROX loading
-1 minute rest between sets-
Score is Total Lunges + Total Meters of Sled Push
( Hyrox Division Loading Chart )
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