Mayhem Affiliate 10/08/2023
Workout Option 1
Workout 1 (12 Rounds for reps)
<p><strong>“The limit does not exist”</strong></p><p>Freedom (RX’d)<br />Every 1:00 (12:00)<br />4x50ft Shuttle Run<br />8 Toes to Bar</p><p>Independence<br />Every 1:00 (12:00)<br />4x50ft Shuttle Run<br />6 Toes to Bar</p><p>Liberty<br />Every 1:00 (12:00)<br />3x50ft Shuttle Run<br />8 Hanging Knee Raises</p><ul><li>Target Time Each set: 30-40 seconds</li><li>Time Cap Each Set: 45 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 Lactate Threshold</strong></p><p>5x (15 Sec at RPE10, 45 Sec at RPE1-2 (Any RPM)<br /> 3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)<br /> <br /> 2 Sets<br /> 3x (40 Sec at RPE7 (or 100-105 RPM), 1 Min at RPE7 (or 80-90 RPM)<br /> 3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)<br /> *No Rest between reps or sets.<br /> <br /> 5x (15 Sec Standing, D8-10 at RPE10, 45 Sec at RPE1-2)<br /> 3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)<br /> Total: 44 Min</p><p>This workout can be completed on a BikeErg, Air Bike or modified to a run.</p>
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