Mayhem Affiliate 08/27/2023
Workout Option 1
Workout 1 (Time)
<p><strong>Dig Dug</strong></p><p>Freedom (RX’d)<br />5 Rounds<br />15 Burpee to Ring OR Burpee to Bar (6in above reach)<br />15 Toes to Ring OR Toes to Bar</p><p>Independence<br />5 Rounds<br />12 Burpee to Ring OR Burpee to Bar (6in above reach)<br />12 Toes to Ring OR Toes to Bar</p><p>Liberty<br />5 Rounds<br />10 Up Down to Bar<br />15 Hanging Knee Raises</p><ul><li>Target TIme: 9-11 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><strong>Bike Erg Lactate Threshold</strong></p><p>3 Sets<br /> 1 Min Standing, High Damper at RPE5 (or 55 RPM)<br /> 30 Sec at RPE1-2 (Any RPM)<br /> *No rest between sets.<br /> <br /> 3 Sets<br /> 2 Min Standing, High Damper at RPE7 (or 60 RPM)<br /> 1 Min Seated, Low Damper at RPE5 (or 85 RPM)<br /> *No rest between sets.<br /> <br /> 3 Sets<br /> 3 Min Standing, High Damper at RPE7 (or 65 RPM)<br /> 90 Sec at RPE1-2 (Any RPM)<br /> *No rest between sets.<br /> <br /> 3 Sets<br /> 4 Min Standing, High Damper at RPE7 (or 70 RPM)<br /> 2 Min at RPE1-2 (Any RPM)<br /> *No rest between sets.<br /> Total: 45 Min</p><p>This workout can be peformed on an Assault or Echo Bike as needed.</p>
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