Mayhem Affiliate 12/10/2023
Workout Option 1
Workout 1 (Time)
<p>Dakota</p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Freedom (RX’d)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">4 Rounds</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">20/16 Calorie Ski (or Row)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">(KG conv: 22.5/15)</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Independence</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">4 Rounds</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">16/13 Calorie Ski (or Row)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">(KG conv: 15/10)</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Liberty</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">4 Rounds</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">12/10 Calorie Ski (or Row)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">10 Single Arm Push Press (light) (each side)</span></p><ul><li><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Target Time: 8-10 minutes</span></li><li><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Time Cap: 14 minutes</span></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> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Part 1:</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3x (3:30 at RPE5.5, 30 Sec at RPE1)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">-Rest 3 Min-</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">3x (1:45 at RPE5.5, 15 Sec at RPE1)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Total: 21 Min</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Optional Part 2 (Recommended)</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">2 Sets</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">30 Sec, D1 at RPE9, Rest 30 Sec</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">20 Sec, D1 at RPE9.5, Rest 30 Sec</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">10 Sec, D1 (Max RPMs) at RPE10</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">*Rest 90 Sec between sets.</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">This workout can alternatively be done on another machine or as a run.</span></p>
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