Mayhem Affiliate 10/01/2023
Workout Option 1
Workout 1 (Time)
Potato Gnocchi
Freedom (RX’d)
5 rounds:
20/16 Calorie Row
15 GHD Sit Ups
Independence
5 rounds:
16/13 Calorie Row
12 GHD Sit Ups + 6in Riser
Liberty
5 rounds:
12/10 Calorie Row
15 Sit Ups
- Target Time Each set: 50-60 seconds
- Time Cap Each Set: 75 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
5 Min at RPE3 (or 75 RPM)
10x (30 Sec at RPE8, 30 Sec at RPE2)
5 Min at RPE3 (or 75 RPM)
10 Min at RPE5 (or 85 RPM)
5 Min at RPE3 (or 75 RPM)
8 Min at RPE7 (or 95-100 RPM)
3 Min at RPE3 (or 75 RPM)
6 Min at RPE9 (or 100+ RPM)
1 Min at RPE3 (75 RPM)
Total: 53 Min
This workout can be completed on an Air Bike or modified to a run.