Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds:
1 minute Run or Machine
10 Air Squats
10 PVC Good Mornings
10 Glute Bridges
10 Plank Shoulder Touches
Then into…
2 sets
50m Run
5m Sled Push
50m Ski
5m Sled Pull
50m Row
*Rest 1 minute between sets. Build to workout weight/pace
HYROX Mixed Intensive Intervals (10 Rounds for time ↓ shorter is better)
10 Sets (one set every 4:00)
Odd sets (1, 3, 5, 7, and 9)
200m Run
15m Sled Push @ HYROX loading
250m Ski
Even sets (2, 4, 6, 8, and 10)
200m Run
15m Sled Pull @ HYROX loading
250m Row
(Score is time for each set.)
These are intensive intervals – PUSH THIS!
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.
( 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