Mayhem Affiliate 10/15/2023
Workout Option 1
Workout 1 (Time)
<p><strong>"Nailed it"</strong></p><p>Freedom (RX’d)<br />10 Rounds<br />10 Dumbbell Bench Press (50s/35s)<br />10 Dumbbell Deadlifts (50s/35s)<br />(KG conv: 22.5/15 DBs)<br /><br />Independence<br />10 Rounds<br />10 Dumbbell Bench Press (35s/25s)<br />10 Dumbbell Deadlifts (35s/25s)<br />(KG conv: 15/10 DBs)</p><p>Liberty<br />5 Rounds<br />10 Dumbbell Bench Press (light)<br />10 Dumbbell Deadlifts (light)</p><ul><li>Target Time: 9-11 minutes</li><li>Time Cap: 15 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 Interval</strong><br /><br />3 Min Increasing Ramp from RPE3 to RPE5 to RPE7 to RPE9 (or 75, 85, 95, 105 RPM)<br /> 3 Min Decreasing Ramp from RPE8 to RPE6 to RPE4 (or 100, 90, 80 RPM)<br /> <br /> 3 Min at RPE3 (or 75 RPM)<br /> 90 Sec at RPE5 (or 85 RPM)<br /> 60 Sec at RPE7 (or 100+ RPM)<br /> 30 Sec at RPE10 (or 110+ RPM)<br /> 3 Min at RPE1-2 (Any RPM),<br /> <br /> 3 Min Increasing Ramp from RPE5 to RPE7 to RPE8 to RPE9 (or 80-110 RPM)<br /> 3 Min Decreasing Ramp from RPE9 to RPE8 to RPE7 to RPE5 (or 105-75 RPM)<br /> <br /> 3 Min at RPE3 (or 75 RPM)<br /> 90 Sec at RPE5 (or 85 RPM)<br /> 60 Sec at RPE7 (or 100+ RPM)<br /> 30 Sec at RPE10 (or 115+ RPM)<br /> 3 Min at RPE1-2 (Any RPM)<br /> <br /> 3 Min Increasing Ramp from RPE5 to RPE7 to RPE8 to RPE9 (or 80-110 RPM)<br /> 3 Min Decreasing Ramp from RPE9 to RPE8 to RPE7 to RPE5 (or 105-75 RPM)<br /> Total: 36 Min</p><p>This workout can be completed on a BikeErg, Air Bike or modified to a run.</p>
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