Adelphos Athletics – Adelphos Compete
Warm-up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Metcon
Metcon (No Measure)
MAC 5k Bike Erg Progression
3 sets:
3min at RPE3,
90sec at RPE6.5, (seated),
90sec at RPE6.5, (standing, D8-10)
2min at RPE3,
60sec at RPE6.5, (seated),
60sec at RPE6.5, (standing, D8-10)
1min at RPE3,
30sec at RPE6.5, (seated),
30sec at RPE6.5, (standing, D8-10)
-Rest 1min b/t sets-
Total Time: 36 minutes