Open Gym Strength and Conditioning – Mayhem Burgener Strength
Bike erg
30 Sec Easy (60 RPM), 30 Sec Easy (60-65 RPM)
30 Sec Easy (70 RPM), 30 Sec Mod (70-75 RPM)
30 Sec Mod (80 RPM), 30 Sec Mod (80-85 RPM)
30 Sec Mod (85 RPM), 30 Sec Hard (85-90 RPM)
30 Sec Hard (90 RPM), 30 Sec Easy (55-60 RPM)
-Rest 2 Min-
5 Min Hard (95 RPM), 2 Min 30 Sec Mod (75-80 RPM)
4 Min Hard (95 RPM), 2 Min Mod (75-80 RPM,
3 Min Hard (95 RPM), 90 Sec Mod (75-80 RPM)
2 Min Hard (95 RPM), 1 Min Mod (75-80 RPM)
1 Min Hard (95 RPM)
-Rest 2 Min-
5 Sets:
1 Min Hard, Standing, High Damper (60-65 RPM)
1 Min Easy
*No Rest between reps and sets.
Total: 36 Min
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