Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
2 ROUNDS
200m Easy Jog
10 Air Squats
10 Box Step-Ups
10 Worlds Greatest Stretch (per side)
Then Into…
2 ROUNDS
100m Row
5 Goblet Squat
100m Ski
5m Sled Push
* Build to workout weight and intensity
Workout Note (No Measure)
Perform the 90-minute class or 60-minute class workout variation below depending on athlete ability and time available.
90 minute class: HYROX Mixed Extensive Intervals (4 Rounds for distance)
4 sets (one set every 15 min)
Odd Sets (1 and 3)
12:00 AMRAP
400m Run
40 Dumbbell Goblet Squat (35/20)
500/450m Row
40m Sled Push @ 75% of HYROX loading
Max Distance Run in remaining time
Even Sets (2 and 4)
12:00 AMRAP
400m Run
20 Box Jumps w/ Step Down (20 inch)
500/450m Ski
40m Sled Push @ 75% of HYROX loading
Max Distance Run in remaining time
(Score is Distance per set)
Hyrox Division Loading Chart
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.
60 minute class: HYROX Mixed Extensive Intervals (4 Rounds for distance)
4 sets (one set every 10 min)
Odd Sets (1 and 3)
8:00 AMRAP
300m Run
30 Dumbbell Goblet Squat (35/20)
400/350m Row
30m Sled Push @ 75% of HYROX loading
Max Distance Run in remaining time
Even Sets (2 and 4)
8:00 AMRAP
300m Run
15 Box Jumps w/ Step Down (20 inch)
400/350m Ski
30m Sled Push @ 75% of HYROX loading
Max Distance Run in remaining time
(Score is Distance per set)
Hyrox Division Loading Chart
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.
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