Crossfit Lillington – Mayhem Affiliate – Endurance
Metcon (Time)
In a 3:00 window, complete:
18/16 cal row
15/12 cal bike erg (or 12/10 Air Bike)
*max cals ski erg in remaining time
Rest 2:00
Continue in this timeframe and rep scheme until you achieve 200/160 cals on ski erg. Time cap 58.
Alternative/shorter option is to do this for a set number of rounds, with score being total cals obtained.
The goal is completion in 9-12 rounds
200/160 cals is for those who are machine beasts! (Able to hold 20/16 cals per minute on ski erg)
If you are more in the range of 15/12 cals ski/ minute, your ski cals are 150/120.
If you’re early on in your experience with machines, think of this as an EMOM, spending 1:00 on each machine, and trying to keep your ski calories consistent over the rounds.
The goal here is to have about 1:00 of work per round on the ski.
Note: if you don’t have ski ergs, can switch to:
In a 3:00 window, complete:
18/16 cal row
10 burpees
Max cal Air Bike in remaining time
Rest 2:00
The goal is to have about one minute of work on the bike per round. Adjust the row/burpees as needed. The workout continues until 150/120 cal on the Air Bike are achieved for RX+, 110/90 for RX.