Mayhem Affiliate 11/12/2023
Workout Option 1
Workout 1 (Distance)
<p><strong>NSYNC</strong></p><p>Freedom (RX’d)<br />20 sets<br />30-seconds Max Distance Row<br />30-second Rest</p><p>Independence<br />No Change to Workout</p><p>Liberty<br />No Change to Workout</p><ul><li>Target Distance: 2400/1750m+</li><li>Minimum Distance before scaling: 2000/1400m</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>BikeErg: Part 1: LT + Part 2: CNS</strong></p><p>Part 1:<br />2 Sets<br />2 Min at RPE7<br />-1 Min Rest-<br />1 Min at RPE8<br />*Rest 2 Min between sets.<br />Total: 22 Min</p><p>Optional Part 2 (Recommended)<br />5 Sets (Damper 8-10):<br />10 Sec Standing at RPE9, Rest 10 Sec<br />10 Sec Standing at RPE9, Rest 10 Sec<br />10 Sec Standing at RPE9.5, No Rest<br />10 Sec Seated at RPE10<br />*Rest 2 Min between sets.</p><p>This workout can alternatively be done on another machine or as a run.</p>
Add Comment