Mayhem Affiliate 09/17/2023
Workout Option 1
Workout 1 (Time)
<p><strong>Penne</strong></p><p>Freedom (RX’d)<br />150 Single Unders<br />30 Hang Dumbbell Clean and Jerk (50/35)<br />100 Double Unders<br />30 Hang Dumbbell Clean and Jerk (50/35)<br />50 Crossovers<br />(KG conv: 22.5/15 DBs)<br /><br />Independence<br />100 Single Unders<br />30 Hang Dumbbell Clean and Jerk (35/25)<br />60 Double Unders<br />30 Hang Dumbbell Clean and Jerk (35/25)<br />40 Crossovers<br />(KG conv: 15/10 DBs)</p><p>Liberty<br />150 Single Unders<br />30 Kettlebell Swings (light)<br />100 Single Unders<br />30 Kettlebell Swings (light)<br />50 Single</p><ul><li>Target TIme: 8-10 Minutes</li><li>Time Cap: 14 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>4 Sets<br /> 4 Min Ramp from RPE3 to RPE5 (60- 80 RPM)<br /> 3 Min at RPE5 (or 80-85 RPM)<br /> 2 Min at RPE7 (or 90-95 RPM)<br /> 1 Min at RPE8 (or 100-105 RPM)<br /> 30 Sec at RPE10 (or 105+ RPM)<br /> *Rest 1 Min between sets.<br /> Total: 46 Min</p><p>This workout can be done on an Assault or Echo Bike as needed.</p>
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