Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 minute Run or Machine
Then into…
2 Rounds:
5 Roll and Reach
10 Deadbugs
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
Then into…
2 Rounds
100m Run
4 Sandbag Walking Lunges
100m Row
4 Wall Balls
100m Ski
* Rest 1 minute between rounds. Build to workout weight/pace.
HYROX Mixed Extensive Intervals (deload week) (6 Rounds for calories)
6 Sets (one set every 6:00)
Odd Sets (sets 1, 3, and 5)
5:00 AMRAP
400m Run
15 Sandbag Walking Lunges @ HYROX loading
Max cal Row in remaining time
Even Sets (sets 2, 4, and 6)
5:00 AMRAP
400m Run
15 Wall Balls @ HYROX loading
Max cal Ski in remaining time
(Score is Calories per set)
*Note: There is a one minute rest between sets.
Intended Workout RPE: 5-6
These should be performed at a deload effort, meaning while we want these to be crisp, we do not expect you to bury yourself on the max calorie portion. Keep your RPE to a 5-6 throughout where you feel in control and where you can always “kick” if needed.
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