Mayhem Affiliate 10/01/2023
Workout Option 1
Workout 1 (Time)
<p><strong>Potato Gnocchi</strong></p><p>Freedom (RX’d)<br />5 rounds:<br />20/16 Calorie Row<br />15 GHD Sit Ups</p><p>Independence<br />5 rounds:<br />16/13 Calorie Row<br />12 GHD Sit Ups + 6in Riser</p><p>Liberty<br />5 rounds:<br />12/10 Calorie Row<br />15 Sit Ups</p><ul><li>Target Time Each set: 50-60 seconds</li><li>Time Cap Each Set: 75 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>5 Min at RPE3 (or 75 RPM)<br /> 10x (30 Sec at RPE8, 30 Sec at RPE2)<br /> 5 Min at RPE3 (or 75 RPM)<br /> <br /> 10 Min at RPE5 (or 85 RPM)<br /> 5 Min at RPE3 (or 75 RPM)<br /> 8 Min at RPE7 (or 95-100 RPM) <br /> 3 Min at RPE3 (or 75 RPM)<br /> 6 Min at RPE9 (or 100+ RPM) <br /> 1 Min at RPE3 (75 RPM)<br /> Total: 53 Min</p><p>This workout can be completed on an Air Bike or modified to a run.</p>
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