Mayhem Affiliate 09/03/2023
Workout Option 1
Workout 1 (Time)
<p><strong>“Hey Mikey, if you can hear me….run!!”</strong></p><p>Freedom (RX’d)<br />7 Rounds<br />7 Deadlifts (185/125)<br />7 Handstand Push Ups<br />(KG conv: 83/56 DL)</p><p>Independence<br />7 Rounds<br />7 Deadlifts (155/105)<br />7 Handstand Push Ups + 1 Abmat<br />(KG conv: 70/48 DL)</p><p>Liberty<br />7 Rounds<br />7 Dumbbell Deadlifts (light)<br />7 Push Ups</p><ul><li>Target TIme: 7-9 minutes</li><li>Time Cap: 12 minutes</li></ul>
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)
<p><strong>Bike Erg Lactate Threshold</strong></p><p>Main Set #1<br /> 3 Sets<br /> 10 Sec Seated, D5 at RPE10, Max RPM<br /> 10 Sec Standing, D5 at RPE10, Max RPM<br /> *Rest 20 Sec at RPE1-2 after all reps.<br /> <br /> Main Set #2<br /> 5 Min at RPE5 (or 85 RPM)<br /> 3 Min at RPE1-2 (Any RPM)<br /> 8x (30 Sec at RPE10, 15 Sec at RPE3)<br /> 3 Min at RPE1-2 (Any RPM)<br /> 8x (30 Sec at RPE10, 15 Sec at RPE3)<br /> 3 Min at RPE1-2 (Any RPM)<br /> 8x (30 Sec at RPE10, 15 Sec at RPE3)<br /> 3 Min at RPE1-2 (Any RPM)<br /> 5 Min at RPE5 (or 85 RPM)<br /> Total: 31 Min</p><p>This workout can be peformed on an Assault or Echo Bike as needed.</p>
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