Open Gym Strength and Conditioning – Mayhem Burgener Strength

Bike erg

Warm-up

Metcon (No Measure)

3min easy, 2min easy/mod, 1min mod

15sec hard, 45sec easy,

15sec harder, 45sec easy,

15sec hardest, 45sec easy,

-Rest 3 minutes-

1min at 110% of your 20min estimated watts

2min easy recovery,

2min at 100% of your 20min estimated watts

1min easy recovery,

Rest 3-5 minutes-

Metcon (Distance)

BikeErg Test:

20min at max effort

SCORE: Record into SugarWod average wattage during 20min effort.

The GOAL is to maximize your average wattage during 20min test.

Workout Tips:

Ideally, set damper so that your RPMs average is b/t 80-90.

Bike RPMs at 80-90 = Run SPM (steps/minute) at 160-180.

Don’t change damper setting in final 5min

Other Scoring:

*Add into your personal workout Notes: Damper setting in final 5min

**Add into your personal workout Notes:: Total meters from 20min test”