Mayhem Affiliate – Running – Mon, Dec 2

Crossfit Lillington – Mayhem Affiliate – Running

2k Run Progression – Week 6 Day 1

Warm-Up

800m at RPE3-4

-Rest 1 Min-

2x 400m at RPE5-6

-Rest 1 Min-

4x 200m at RPE7-8

-Rest 3 Min-

-Then-

Main Workout

4 Sets

200m at RPE8

*1 minute rest between sets.

-Then-

-Directly Into-

100m at RPE3

100m Sprint at RPE10

*Rest 4 minutes between sets.

8 Min Machine Progression – Week 6 Day 1

Warm-Up

4:00 at RPE3-4

-Rest 1 Min-

2x 2:00 at RPE5-6

-Rest 1 Min-

4x 1:00 at RPE7-8

-Rest 1 Min-

-Rest 3 Min-

-Then-

Main Workout

4 Sets

40 Sec at RPE8

1:00 at RPE3

20 Sec sprint at RPE10

*Rest 3 minutes between sets.

400m walk