"BikeErg Lactate Threshold"

2 Sets
2 Min at RPE7
6 Min at RPE6
*Rest 2 Min at RPE2 after each set.

-Rest 1 Min-

3 Sets
1 Min at RPE8
3 Min at RPE4
Total: 33 Min

Freedom (RX’d)
2000/1600m Bike Erg OR 1000/800m Row
30 Burpees to 6 inch target
1500/1200m Bike Erg OR 750/600m Row
20 Burpee Box Jump Overs (24/20)
1000/800m Bike Erg OR 500/400m Row
10 Burpee Box Get Overs (48/42)
500/400m Bike Erg OR 250/200m Row

Independence
2000/1600m Bike Erg or 1000/800m Row
30 Burpees
1500/1200m Bike Erg or 750/600m Row
20 Burpee Box Jump Overs (20/16)
1000/800m Bike Erg or 500/400m Row
10 Burpee Box Get Overs (36/30)
500/400m Bike Erg or 250/200m Row
 
Liberty
1000/850m Bike Erg or 500/400m Row
30 Up Downs
800/650m Bike Erg or 400/325m Row
20 Burpees
600/500m Bike Erg or 300/250m Row
10 Burpee Box Step Ups (20/16)
400/350m Bike Erg or 200/150m Row

* See Coaches Notes for Limited Equipment, and Large Class Option