Mayhem Affiliate 03/12/2023
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 (Time)
BikeErg Lactate Threshold
4000m at Easy
3500m at Easy/Moderate
2500m at Moderate
-Rest 2 Min-
2000m at Moderate
*No additional rest between reps.
Workout Two (Time)
Max
Freedom (RX’d)
8 rounds
15 Kettlebell Swings (53/35)
45 Unbroken Single Unders
(KG conv: 24/16)
Independence
8 rounds
15 Kettlebell Swings (35/25)
30 Unbroken Single Unders
(KG conv: 16/11)
Liberty
8 rounds
10 Russian Kettlebell Swings (light)
30 Single Unders