Mayhem Affiliate 09/10/2023
Workout Option 1
Workout 1 (8 Rounds for reps)
Bike/Burpee Intervals
Freedom (RX’d)
Every 2:00 (16:00)
12/10 Calorie Assault Bike or 10/8 Echo
6 Burpee Box Jump Overs (24/20)
Independence
Every 2:00 (16:00)
10/8 Calorie Assault Bike or 8/7 Echo
6 Burpee Box Jump Overs (20/16)
Liberty
Every 2:00 (16:00)
8/6 Calorie Assault Bike or 6/5 Echo
6 Up Down + Box Step Up (20)
- Target TIme each set: 55-65 seconds
- Time Cap each set: 90-seconds
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 Lactate Threshold
12 Min Standing, D7-8 at RPE5 (60-65 RPM)
4 Min Seated, D1 at RPE5 (or 75-80 RPM)
2 Sets
6 Min Standing, D8-9 at RPE7 (60-65 RPM)
3 Min Seated, D1 at RPE5 (or 75-80 RPM)
*No rest between sets.
3 Sets
4 Min Standing, D9-10 at RPE8 (60-65 RPM)
2 Min Seated, D1 at RPE5 (or 75-80 RPM)
*No rest between sets.
Total: 60 MIn
This workout can be done on an Assault or Echo Bike as needed.