Mayhem Affiliate 05/14/2023
Workout Option 1
Workout 1 (Checkmark)
<p><strong>Red Howler Monkey</strong></p><p> </p><p>Freedom (RX’d)<br />Every minute (16:00)<br />Even minute (0,2,4,6,8,10,12,14)<br />3 Wall Walks<br />10 V-Ups<br />Odd minute (1,3,5,7,9,11,13,15)<br />16 Jumping Split Lunges<br />10 Alternating V-Ups</p><p> </p><p>Independence<br />Every minute (16:00)<br />Even minute (0,2,4,6,8,10,12,14)<br />2 Wall Walks<br />10 Suitcase Sit Ups<br />Odd minute (1,3,5,7,9,11,13,15)<br />14 Jumping Split Lunges<br />10 Alternating V-Ups</p><p> </p><p>Liberty<br />Every minute (16:00)<br />Even minute (0,2,4,6,8,10,12,14)<br />3 Inch Worms<br />10 Sit ups<br />Odd minute (1,3,5,7,9,11,13,15)<br />12 Walking Lunge Steps<br />10 Crunches</p><ul><li>Target time: 35-45 seconds</li><li>Time cap: 50 seconds</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 Lactate Threshold</strong><br /> </p><p>3 Min at RPE3 (or 80 RPM)<br />3 Min at RPE5 (or 80-85 RPM)<br />2 Min at RPE9 (or 110+ RPM)<br />2 Min at RPE7 (or 100+ RPM)<br />6 Min at RPE7 (or 95 RPM)<br /><br />6 Min at RPE3 (or 80 RPM)<br />2 Min at RPE9 (or 110+ RPM)<br />2 Min at RPE7 (or 100+ RPM)<br />3 Min at RPE5 (or 80-85 RPM)<br />6 Min at RPE3 (or 80 RPM)<br /><br />5 Sets<br />1 Min Standing, High Damper at RPE10 (Max RPM)<br />1 Min Seated, Low Damper at RPE3 (or 70-75 RPM)<br />*No rest additional rest between reps or sets.<br />Total: 45 Min</p>
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