Mayhem Affiliate 01/22/2022
Warm-up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout One (Distance)
“BikeErg Lactate Threshold”
2 Sets
3200m at RPE3-4
90sec at RPE2-3
2000m at RPE4-5
-Rest 90 Sec-
4x (300m at RPE7, 1 Min at RPE2)
*Rest 3 Min between sets.
Workout Two (8 Rounds for reps)
Petrie
Freedom (RX’d)
Every 2:00 (8 sets)
12 Burpee Pull-ups
Independence
Every 2:00 (8 sets)
10 Burpee Pull-ups
Liberty
Every 2:00 (8 sets)
10 Up Downs + Ring Row