Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds:
1 minute Easy Jog or Machine
10 Air Squats
10 Alternating Reverse Lunges
5 Inchworms
10 Birddogs
Then into…
5 cal Ski
50m Run
5 cal Row
50m Run
5 cal Bike
50m Run
*Gradually increase effort toward workout pace
HYROX Cyclical Intensive Intervals (Time)
3 Sets
20/16 cal Ski @ RPE 8-9/10
200m Run @ slightly slower than race goal pace
-rest 90 seconds-
20/16 cal Row @ RPE 8-9/10
200m Run @ slightly slower than race goal pace
-rest 90 seconds-
20/16 cal C2 Bike Erg or Air Bike @ RPE 8-9/10
200m Run @ slightly slower than race goal pace
-rest 4 min b/t sets-
(Score is total clock time)
Cool Down: 10 min Row @ recovery pace (time permitting)
Intended Workout RPE: 7-9
We want the machine portion of today’s intervals to be at close to your max sustainable effort. The goal is to learn how to quickly transition from a high heart and respiration rate directly into the run. Work on getting directly into your run, quickly recovering in the first 200m as if you are transitioning from a HYROX station into your next run.
Cool Down (Checkmark)
2:00 Foam Roll IT Band (each side)
2:00 Hip 90/90 (each side)
90/90 Hip Switch