Mayhem Affiliate 07/02/2023
Workout Option 1
Workout 1 (AMRAP – Rounds and Reps)
Toy Story Land
Freedom (RX’d)
12:00 Amrap
50 Double Unders
10 Dumbbell Deadlifts (50s/35s)
5-10-15-20. . .
V-Ups
(KG conv: 22.5s/15s)
Independence
12:00 Amrap
35 Double Unders
10 Dumbbell Deadlifts (35s/25s)
5-10-15-20. . .
V-Ups
(KG conv: 15s/10s)
Liberty
12:00 Amrap
50 Single Unders
10 Kettlebell Sumo Deadlift (light)
5-10-15-20. . .
Sit Ups
- Target Round: Round of 30 V-Ups
- Minimum Round before scaling: Round of 20 V-Ups
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)
Bike Erg Interval
2 Sets
2 Min 30 Sec at RPE3
6x (15 Sec Seated, D1-3 at RPE8, 35 Sec at RPE2
2 Min 30 Sec at RPE1-2
7x (10 Sec Standing, D8-10 at RPE9, 30 Sec at RPE2)
2 Min 30 Sec at RPE1-2
*Rest 2-3 Min after each set.
10 Sets
10 Sec Standing, D5 at RPE8-9
10 Sec Seated, D5 at RPE8-9
*40 Sec at RPE2 between sets.
Total: 43 Min
Note: this workout can also be done on an Assault or Echo Bike as needed.