Mayhem Affiliate 04/09/2023

Warm-up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout One (Distance)

BikeErg Lactate Threshold

  • 20 Sec Seated at RPE9 (or 105+ RPM), 40 Sec at RPE1-2
  • 20 Sec Seated at RPE9 (or 110+ RPM), 40 Sec at RPE1-2
  • 20 Sec Seated at RPE9, Max RPM, 40 Sec at RPE1-2

-Rest 3 Min-

  • 20 Sec Seated at RPE9, High Damper, 40 Sec at RPE1-2
  • 20 Sec Seated at RPE9, Higher Damper, 40 Sec at RPE1-2
  • 20 Sec Seated at RPE9, Highest Damper, 40 Sec at RPE1-2

-Rest 3 Min-

  • 20 Sec Standing at RPE9, High RPM, 40 Sec at RPE1-2
  • 20 Sec Standing at RPE9, Higher RPM, 40 Sec at RPE1-2
  • 20 Sec Standing at RPE9, Max RPM, 40 Sec at RPE1-2

-Rest 3 Min-

  • 20 Sec Standing at RPE9, High Damper, 40 Sec at RPE1-2
  • 20 Sec Standing at RPE9, Higher Damper, 40 Sec at RPE1-2
  • 20 Sec Standing at RPE9, Highest Damper, 40 Sec at RPE1-2

Total: 21 Min

Workout Two (8 Rounds for reps)

Matthew 28:5-6

Freedom (RX’d)
Every 2:00 (16:00)
200/175m Row
15 V-Ups

Independence
Every 2:00 (16:00)
175/150m Row
12 V-Ups

Liberty
Every 2:00 (16:00)
150/125m Row
15 Sit-ups

  • Target time each set: 60-75 seconds
  • Time cap each set: 90 seconds

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