Mayhem Affiliate 06/25/2023
Workout Option 1
Workout 1 (Time)
Sbarro
Freedom (RX’d)
4 rounds
20/16 Calorie Row
20 Hang Power Cleans (75/55)
20 Box Jump Overs (20)
(KG conv: HPC 34/25)
Independence
4 rounds
16/13 Calorie Row
20 Hang Power Cleans (65/45)
16 Box Jump Overs (20)
(KG conv: HPC 30/20)
Liberty
4 rounds
12/10 Calorie Row
12 Dumbbell Hang Power Cleans (light)
12 Box Step Ups (20/16)
- Target Time: 9-11 minutes
- Time Cap: 14 minutes
Workout Option 2
Warm-up
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 2 (Distance)
BikeErg Lactate Threshold
2 Min at RPE3
5 Min at RPE7 (or 95-100 RPM)
2 Min at RPE1-2 (Any RPM)
3x (2 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2 (Any RPM)
1 Min at RPE1-2 (Any RPM)
4x (1 Min at RPE8 (or 100-105 RPM), 30 Sec at RPE1-2 (Any RPM)
1 Min at RPE1-2 (Any RPM)
3x (2 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2 (Any RPM)
2 Min at RPE1-2 (Any RPM)
5 Min at RPE7 (or 95-100 RPM)
2 Min at RPE3
Total: 38 Min