Mayhem Affiliate 11/05/2023
Workout Option 1
Workout 1 (AMRAP – Rounds and Reps)
<p><strong>“Being Normal is vastly overrated”</strong></p><p>Freedom (RX’d)<br />8:00 AMRAP<br />1-2-3-4…<br />Wall Walks<br />4-8-12-16…<br />Box Jump Overs (24/20)</p><p>Independence<br />8:00 AMRAP<br />1-2-3-4…<br />Wall Walks<br />4-8-12-16…<br />Box Jump Overs (20/16)</p><p>Liberty<br />8:00 AMRAP<br />1-2-3-4…<br />Inch Worms<br />4-8-12-16…<br />Box Step Ups (20/16)</p><ul><li>Target Round: 6 Wall Walks</li><li>Minimum Round before scaling: Round of 16 Box Jumps</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 (2 Rounds for reps)
<p><strong>BikeErg: Part 1: LT + Part 2: CNS</strong></p><p>Part 1:<br />6 Min at RPE4, 90 Sec Rest<br />4 Min at RPE5, 60 Sec Rest<br />2 Min at RPE6, 30 Sec Rest</p><p>2 Sets<br />90 Sec at RPE7<br />-Rest 45 Sec-<br />75 Sec at RPE8<br />*Rest 2 Min between sets.<br />Total: 22 Min</p><p>Optional Part 2 (Recommended)<br />2 Sets<br />15 Sec at RPE9, 75 Sec at RPE2<br />30 Sec at RPE8, 60 Sec at RPE2<br />45 Sec at RPE8, 45 Sec at RPE2<br />30 Sec at RPE8, 60 Sec at RPE2<br />15 Sec at RPE9, 75 Sec at RPE2 <br />*Rest 2 Min between sets.</p><p>*Score part 2 as 0 meters if you don’t complete.</p><p>This workout can alternatively be done on another machine or as a run.</p>
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