Mayhem Affiliate 12/03/2023

Workout Option 1
Workout 1 (4 Rounds for reps)

Let There Be Rock

Freedom (RX’d)
4 sets
3:00 AMRAP
15 Toes to Bar (or GHD’s)
10 Bench Press (155/95)
Max Calorie Row (Or Ski Erg)
-rest 1:30 between sets-
(KG conv: 70/43)

Independence
4 sets
3:00 AMRAP
12 Toes to Bar (or GHD’s)
10 Bench Press (135/85)
Max Calorie Row (Or Ski Erg)
-rest 1:30 between sets-
(KG conv: 61/39)

Liberty
4 sets
3:00 AMRAP
10 Hanging Knee Raises (or Sit ups)
10 Dumbbell Bench Press (light)
Max Calorie Row (Or Ski Erg)
-rest 1:30 between sets-

  • Target Calories: 25/20+ Calories
  • Minimum Calories before scaling: 18/13 Calories

Workout Option 2

Warm-up
Warm-up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)

Bike Erg Interval

Part 1:

6 Sets

3 Min at RPE6-7, 1 Min at RPE2-3

*No rest between reps & sets.

Total: 24 Min

Optional Part 2 (Recommended)

3 Sets

30 Sec at RPE8, 20 Sec at RPE2

30 Sec at RPE8, 40 Sec at RPE2

30 Sec at RPE8

*Rest 60 Sec between sets.

This workout can alternatively be done on another machine or as a run.

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