Mayhem Affiliate 09/10/2023
Workout Option 1
Workout 1 (8 Rounds for reps)
<p><strong>Bike/Burpee Intervals</strong></p><p>Freedom (RX’d)<br />Every 2:00 (16:00)<br />12/10 Calorie Assault Bike or 10/8 Echo<br />6 Burpee Box Jump Overs (24/20)</p><p>Independence<br />Every 2:00 (16:00)<br />10/8 Calorie Assault Bike or 8/7 Echo<br />6 Burpee Box Jump Overs (20/16)</p><p>Liberty<br />Every 2:00 (16:00)<br />8/6 Calorie Assault Bike or 6/5 Echo<br />6 Up Down + Box Step Up (20)</p><ul><li>Target TIme each set: 55-65 seconds</li><li>Time Cap each set: 90-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>Bike Erg Lactate Threshold</strong></p><p>12 Min Standing, D7-8 at RPE5 (60-65 RPM) <br /> 4 Min Seated, D1 at RPE5 (or 75-80 RPM)<br /> <br /> 2 Sets<br /> 6 Min Standing, D8-9 at RPE7 (60-65 RPM)<br /> 3 Min Seated, D1 at RPE5 (or 75-80 RPM)<br /> *No rest between sets.<br /> <br /> 3 Sets <br /> 4 Min Standing, D9-10 at RPE8 (60-65 RPM)<br /> 2 Min Seated, D1 at RPE5 (or 75-80 RPM)<br /> *No rest between sets.<br /> Total: 60 MIn</p><p>This workout can be done on an Assault or Echo Bike as needed.</p>
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