Mayhem Affiliate 10/22/2023
Workout Option 1
Workout 1 (Time)
<p><strong>"Hearts"</strong></p><p>Freedom (RX’d)<br />3 Rounds<br />30/24 Calorie Air Bike<br />20 Deficit Push Ups (4in/2in)</p><p>Independence<br />3 Rounds<br />24/18 Calorie Air Bike<br />15 Deficit Push Ups (4in/2in)</p><p>Liberty<br />3 Rounds<br />20/16 Calorie Air Bike<br />20 Push Ups</p><ul><li>Target Time: 7:30-9 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>Intervals:</strong></p><p>2 Min at RPE3 (or 75RPM)<br /> 4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM)<br /> 4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM)<br /> 4 Min at RPE9 (or 105+ RPM), 4 Min at RPE2 (Any RPM)<br /> 4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM)<br /> 4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM)<br /> Total: 40 Min</p><p>This workout can be completed on a BikeErg, Air Bike or modified to a run.</p>
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