Mayhem Affiliate 04/09/2023

Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

BikeErg Lactate Threshold

• 20 Sec Seated at RPE9 (or 105+ RPM), 40 Sec at RPE1-2
• 20 Sec Seated at RPE9 (or 110+ RPM), 40 Sec at RPE1-2
• 20 Sec Seated at RPE9, Max RPM, 40 Sec at RPE1-2

-Rest 3 Min-

• 20 Sec Seated at RPE9, High Damper, 40 Sec at RPE1-2
• 20 Sec Seated at RPE9, Higher Damper, 40 Sec at RPE1-2
• 20 Sec Seated at RPE9, Highest Damper, 40 Sec at RPE1-2

-Rest 3 Min-

• 20 Sec Standing at RPE9, High RPM, 40 Sec at RPE1-2
• 20 Sec Standing at RPE9, Higher RPM, 40 Sec at RPE1-2
• 20 Sec Standing at RPE9, Max RPM, 40 Sec at RPE1-2

-Rest 3 Min-

• 20 Sec Standing at RPE9, High Damper, 40 Sec at RPE1-2
• 20 Sec Standing at RPE9, Higher Damper, 40 Sec at RPE1-2
• 20 Sec Standing at RPE9, Highest Damper, 40 Sec at RPE1-2

Total: 21 Min

Matthew 28:5-6

Freedom (RX’d)
Every 2:00 (16:00)
200/175m Row
15 V-Ups

Independence
Every 2:00 (16:00)
175/150m Row
12 V-Ups

Liberty
Every 2:00 (16:00)
150/125m Row
15 Sit-ups

• Target time each set: 60-75 seconds
• Time cap each set: 90 seconds