Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds
1 minute Machine or Run
5 Roll and Reach
10 Deadbugs
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
Then into…
2 Rounds
100m Run
5m Sled Push
10m Farmers Carry
5m Sled Pull
3 Burpee Broad Jumps
* Build to workout weight
HYROX Mixed Extensive Intervals (AMRAP – Rounds & Reps)
40 min AMRAP @ RPE 5-7
800m Run
30m Sled Push
60m Farmers Carry
30m Sled Pull
30m Burpee Broad Jump
(Score is Rounds + Reps)
*Every 10m = 1 rep. One full round is 95 reps.
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.
Hyrox Division Loading Chart
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