Mayhem Affiliate 12/03/2023
Workout Option 1
Workout 1 (4 Rounds for reps)
<p>Let There Be Rock</p><p> </p><p>Freedom (RX’d)<br>4 sets <br>3:00 AMRAP<br>15 Toes to Bar (or GHD’s)<br>10 Bench Press (155/95)<br>Max Calorie Row (Or Ski Erg)<br>-rest 1:30 between sets-<br>(KG conv: 70/43)<br> </p><p>Independence<br>4 sets <br>3:00 AMRAP<br>12 Toes to Bar (or GHD’s)<br>10 Bench Press (135/85)<br>Max Calorie Row (Or Ski Erg)<br>-rest 1:30 between sets-<br>(KG conv: 61/39)</p><p> </p><p>Liberty<br>4 sets <br>3:00 AMRAP<br>10 Hanging Knee Raises (or Sit ups)<br>10 Dumbbell Bench Press (light)<br>Max Calorie Row (Or Ski Erg)<br>-rest 1:30 between sets-</p><ul><li>Target Calories: 25/20+ Calories</li><li>Minimum Calories before scaling: 18/13 Calories</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 Interval</strong></p><p>Part 1:</p><p>6 Sets</p><p>3 Min at RPE6-7, 1 Min at RPE2-3</p><p>*No rest between reps & sets.</p><p>Total: 24 Min</p><p> </p><p>Optional Part 2 (Recommended)</p><p>3 Sets</p><p>30 Sec at RPE8, 20 Sec at RPE2</p><p>30 Sec at RPE8, 40 Sec at RPE2</p><p>30 Sec at RPE8</p><p>*Rest 60 Sec between sets.</p><p> </p><p>This workout can alternatively be done on another machine or as a run.</p>
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