Open Gym Strength and Conditioning – Mayhem Burgener Strength

Bike erg

20 Sec Seated Sprint (105+ RPM), 40 Sec Easy Recovery

20 Sec Seated Sprint (110+ RPM), 40 Sec Easy Recovery

20 Sec Seated Sprint at Max RPM, 40 Sec Easy Recovery

-Rest 3 Min-

20 Sec Seated Sprint on High Damper, 40 Sec Easy Recovery

20 Sec Seated Sprint on Higher Damper, 40 Sec Easy Recovery

20 Sec Seated Sprint on Highest Damper, 40 Sec Easy Recovery

-Rest 3 Min-

20 Sec Standing Sprint at High RPM, 40 Sec Easy Recovery

20 Sec Standing Sprint at Higher RPM, 40 Sec Easy Recovery

20 Sec Standing Sprint at Max RPM, 40 Sec Easy Recovery

-Rest 3 Min-

20 Sec Standing Sprint on High Damper, 40 Sec Easy Recovery

20 Sec Standing Sprint on Higher Damper, 40 Sec Easy Recovery

20 Sec Standing Sprint on Highest Damper, 40 Sec Easy Recovery

Total: 21 Min