CrossFit Templum – Hyrox/CrossFit Endurance
SUNDAY HYROX — STRENGTH + COMPROMISED ENGINE (No Measure)
90-Minute Class
WOD 1 — UPPER BODY STRENGTH
15:00 Quality Work
4 Sets:
8 DB Bench Press
10 Bent-Over DB Rows
Rest 60–90 seconds between sets
Choose challenging weights while maintaining controlled movement. Finish each set with approximately 2 reps in reserve.
Metcon (No Measure)
WOD 2 — HYROX MIXED INTERVALS
PART 1 — 18:00
6 Sets — Every 3:00
Odd Sets (1, 3, 5)
2:00 ON, 1:00 OFF:
200/180m Row
Max Wall Balls @ HYROX Race Load in remaining time
Even Sets (2, 4, 6)
2:00 ON, 1:00 OFF:
200/180m Ski Erg
Max Distance Sled Pull @ HYROX Race Load in remaining time
REST 3:00
PART 2 — 18:00
6 Sets — Every 3:00
Odd Sets (1, 3, 5)
2:00 ON, 1:00 OFF:
200/180m Row
Max Distance Sandbag Walking Lunges @ HYROX Race Load in remaining time
Even Sets (2, 4, 6)
2:00 ON, 1:00 OFF:
200/180m Ski Erg
Max Distance Sled Push @ HYROX Race Load in remaining time
Athlete Rule: Complete both parts. Coach may assign athletes different starting sets or sections to accommodate equipment and sled loading.
Metcon (No Measure)
WOD 3 — FINISH UNDER FATIGUE
Every 3:00 x 4 Rounds (12:00)
200m Run @ RPE 7–8 (do not sprint)
8 Burpees
Rest remaining time
Maintain consistent running pace across all four rounds. Do not sprint the first round.
Training Focus: Smooth Is Fast. Control breathing under fatigue and maintain consistent movement quality
RAIN BACKUP — SLED SUBSTITUTIONS (No Measure)
Sled Pull → Max BB Bent-Over Rows
Sled Push → Max BB Push Press
After 200/180m SkiErg, complete max quality reps in the remaining 2:00 window.
Suggested Loads (Row / Push Press):
– Women’s Open: 45/35 lb
– Women’s Pro / Mixed / Men’s Open: 65/55 lb
– Men’s Pro: 95/75 lb
Break sets as needed. No grinding reps or sacrificing technique. Quality is key.
