Mayhem Affiliate 09/24/2023
Workout Option 1
Workout 1 (8 Rounds for reps)
<p><strong>Thai Curry</strong></p><p>Freedom (RX’d)<br />Every 2:00 (8 sets)<br />12 Box Jump Overs (24/20)<br />16 Wall Ball Sit Ups (20/14)<br />(KG conv: 9/6 WB)</p><p>Independence<br />Every 2:00 (8 sets)<br />12 Box Jump Overs (20/16)<br />16 Wall Ball Sit Ups (14/10)<br />(KG conv: 6/4 WB)</p><p>Liberty<br />Every 2:00 (8 sets)<br />12 Box Step Ups (20/16)<br />16 Sit Ups</p><ul><li>Target Time Each set: 50-60 seconds</li><li>Time Cap Each Set: 75 seconds</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>3 Sets<br /> 4 Min at RPE5 (or 75-80 RPM)<br /> 1 Min at RPE7 (or 95-105 RPM)<br /> *No rest between sets.<br /> <br /> 2 Min at RPE3 (or 75 RPM)<br /> 4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM)<br /> 2 Min at RPE3 (or 75 RPM)<br /> 12x (30 Sec at RPE7 (or 105+ RPM), 40 Sec at RPE5 (or 85 RPM)<br /> 2 Min at RPE3 (or 75 RPM)<br /> 4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM)<br /> 2 Min at RPE3 (or 75 RPM)<br /> Total: 38 Min</p><p>This workout can be done on an Assault or Echo Bike as needed.</p>
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