Mayhem Affiliate 10/29/2023
Workout Option 1
Workout 1 (AMRAP – Rounds and Reps)
<p><strong>Peter Paul Rubens</strong></p><p>Freedom (RX’d)<br />AMRAP 25:00<br />20 Lateral Box Step Ups (20)<br />15 Ring Rows<br />20 Alternating V-Ups<br />15/12 Calorie Air Bike</p><p>Independence<br />AMRAP 25:00<br />15 Lateral Box Step Ups (20)<br />15 Ring Rows<br />15 Alternating V-Ups<br />12/10 Calorie Air Bike</p><p>Liberty<br />AMRAP 25:00<br />15 Box Step Ups (16)<br />10 Ring Rows<br />15 Sit Ups<br />10/8 Calorie Air Bike</p><ul><li>Target Rounds: 7+ Rounds</li><li>Minimum Number of Rounds before Scaling: 5 rounds</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 (2 Rounds for reps)
<p><strong>BikeErg Intervals:</strong></p><p>Part 1<br />3 Sets<br />1:15 at RPE5, 45 Sec at RPE6<br />3:15 at RPE3, 45 Sec at RPE6<br />*Rest 90 Sec between sets.<br />Total: 21 Min</p><p>Optional Part 2<br />15 Sec at RPE9 <br />2 Min at RPE2</p><p>4 Sets<br />30 Sec at RPE8<br />2 Min at RPE2<br />15 Sec at RPE9<br />*Rest 75 Sec between sets.</p><p>This workout can also be done on another machine or as a run.</p>
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