Mayhem Affiliate 08/13/2023

Mayhem Affiliate 08/13/2023

Workout Option 1
Workout 1 (16 Rounds for reps)

Baby Ruth

Freedom (RX’d)
Every minute (16:00)
200/175m Row

Independence
Every minute (16:00)
175/150m Row

Liberty
Every minute (16:00)
150/125m Row
 

  • Target TIme each set: 40-45 seconds
  • Time Cap each set: 50 seconds

Workout Option 2

Warm-up
Warm-up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)

Bike Erg Interval

10x (40 Sec Seated at RPE10, High Damper, 20 Sec at RPE1-2 (Any RPM)
3 Min at RPE3

-Rest 2 Min-

8x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM)
3 Min at RPE3

-Rest 2 Min-

6x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM)
3 Min at RPE3

-Rest 2 Min-

4x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM)
3 Min at RPE3
Time: 46 Min
 

This workout can be done on an Assault or Echo Bike as needed.