Crossfit Lillington – Mayhem Affiliate – Running
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Metcon (Time)
800m Run Progression – Week 6 Day 2 (Test Day)
400m at RPE4, 100m at RPE1
-Rest 1 Min-
200m at RPE6, 100m at RPE1
-Rest 1 Min-
50m at RPE8, 150m at RPE1
50m at RPE9, 150m at RPE1
50m at RPE10, 150m at RPE1
-Rest ~5 Min (Full Recovery)
Test: 800m at Max Effort
*Score 1000m Time.
Metcon (Distance)
3 Min Machine Progression – Week 6 Day 2 (Test Day)
2 Min at RPE4, 1 Min at RPE1
-Rest 1 Min-
200m at RPE6, 1 Min at RPE1
-Rest 1 Min-
15 Sec at RPE8, 75sec at RPE1
15 Sec at RPE9, 75sec at RPE1
15 Sec at RPE10, 75sec at RPE1
-Rest ~4 Min (Full Recovery)
Test: 4 Min at Max Effort
*Score 4 Min Distance.
Cool Down
400m walk