Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 Rounds
1 minute Easy Easy Jog or Row (alternate rounds)
10 Leg Swings (each leg) – Front to back and Side to Side. Hold onto Rig
10 Alternating Reverse Lunges
5 Push-up into Down Dog (pedal out calves after)
10 seconds high knees
10 seconds butt kicks
Then into…
– 100m Run
– Rest 30 sec
– 100m Row
– Rest 30 sec
– 100m Run
– Rest 30 sec
– 100m Row
Keep everything smooth and aerobic. Use part 1 to loosen up, then find a comfortable rhythm on both the run and row, and start the workout feeling ready, not fatigued.
HYROX Cyclical Extensive Intervals (deload week) (Checkmark)
10 Sets (one set every 4:00)
Odd Sets (sets 1, 3, 5, 7, and 9)
400m Run @ smooth-aerobic effort
Even Sets (sets 2, 4, 6, 8, and 10)
500/450m Row @ smooth-aerobic effort
Score today is completion. No need to track scores. Just hit the intended RPE.
*Note: Easy/recovery bike between each set . As soon as you finish your run/row, you should jump on a C2 Bike Erg or Air Bike and spin easy until the 4 min mark.
Intended Workout RPE: 3-4
Light continuous work to recover from the last block of intense work – this will be the last deload week before our final ramp up to peak for our race
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