Crossfit Lillington – Mayhem Affiliate – Spin
Metcon (Distance)
5k Bike Erg Progression Week 6 Day 2
10 Min at RPE3.5
-Rest 90 Sec-
7 Min at RPE4
-Rest 60 Sec-
5 Min at RPE5.5
-Rest 30 Sec-
3 Min at RPE6.5
During each above timed interval perform 10 Sec at RPE10 (standing, D8-10) every minute on the minute (EMOM).
Workout Flow
10 Minutes at RPE 3.5
at the 1 minute mark : change damper to 8-10 and stand for 10 sec going at RPE then return to REP 3.5 at desired damper
at the 2 minute mark: change damper to 8-10 and stand for 10 sec going at RPE then return to REP 3.5 at desired damper
at the 3 minute mark: change damper to 8-10 and stand for 10 sec going at RPE then return to REP 3.5 at desired damper
**continue this until the 10 minute mark and then rest for 90 seconds.
You will repeat this for the 7 minute , 5 minute and 3 minute RPE changes