Mayhem Affiliate 12/25/2022

Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

“BikeErg Lactate Threshold”

2 Sets:

• 1 Min Hard (95-105 RPM), 1 Min Easy Recovery “Spin”
• 90 Sec Hard (95-105 RPM), 1Min Easy Recovery “Spin”
• 2 Min Hard (95-105 RPM), 1 Min Easy Recovery “Spin”
• 2 Min 30 Sec Hard (95-105 RPM), 1 Min Easy Recovery “Spin”
• 3 Min Hard (95-105 RPM), 4 Min Easy Recovery “Spin”

*Rest 2 Min between sets.
Total: 38 Min

Last Christmas

Freedom (RX’d)
5 rounds
100’ Sled Push (4×45/3×45)
100’ Farmers Carry (100s/70s)
(KG conv: sled 80/60, fc 45s/32.5s)
 

Alternative Option:
5 rounds
30 Air Squats
30 Kettlebell Swings (53/35)
(KG Conv 24/16)
 

Independence
5 rounds
100’ Sled Push (3×45/2×45)
100’ Farmers Carry (70s/50s)
(KG conv: sled 60/40, fc 45/32.5s)

Liberty
5 rounds
100’ Sled Push (1×45/empty)
100’ Farmers Carry (light)
(KG conv: sled 20/empty)