Mayhem Affiliate 11/19/2023
Workout Option 1
Workout 1 (Time)
<p><strong>Believe</strong></p><p> </p><p><strong>Freedom (RX’d)</strong><br>For time:<br>75 Double Unders<br>9 Sandbag Cleans (150/100)(Or Power Cleans (185/125)<br>75 Double Unders<br>7 Sandbag Cleans (150/100)(Or Power Cleans (185/125)<br>75 Double Unders<br>5 Sandbag Cleans (150/100)(Or Power Cleans (185/125)<br>75 Double Unders<br>(KG conv: 70/45 SB, 83/56 PC)</p><p> </p><p><strong>Independence</strong><br>50 Double Unders<br>9 Sandbag Cleans (100/70)(Or Power Cleans (155/105)<br>50 Double Unders<br>7 Sandbag Cleans (100/70)(Or Power Cleans (155/105)<br>50 Double Unders<br>5 Sandbag Cleans (100/70)(Or Power Cleans (155/105)<br>50 Double Unders<br>(KG conv: 45/32.5 SB, 70/48 PC)</p><p> </p><p><strong>Liberty</strong><br>75 SIngle Unders<br>12 Sandball Slams (light)(Or Dumbbell Cleans (light)<br>75 Single Unders<br>10 Sandball Slams (light)(Or Dumbbell Cleans (light)<br>75 Single Unders<br>8 Sandball Slams (light)(Or Dumbbell Cleans (light)<br>75 Single Unders</p><ul><li>Target Time: 7-9 minutes</li><li>Time Cap: 14 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>Part 1<br>5 Min at RPE3, No Rest<br>30 Sec at RPE9, 60 Sec Rest<br>4:30 at RPE3, No Rest<br>30 Sec at RPE9, 60 Sec Rest<br>4 Min at RPE3, No Rest<br>30 Sec at RPE9, 60 Sec Rest<br>3:30 at RPE3, No Rest<br>30 Sec at RPE9, 60 Sec Rest<br>3 Min at RPE3, No Rest<br>30 Sec at RPE9<br>Total: 26:30</p><p> </p><p>Optional Part 2 (Recommended)<br>45 Sec Standing, D8 at RPE9<br>-Rest 75 Sec-<br>30 Sec Standing, D9 at RPE9.5<br>-Rest 90 Sec-<br>15 Sec Standing, D10 at RPE10</p><p>This workout can alternatively be done on another machine or as a run.</p>
Add Comment