Mayhem Affiliate 05/21/2023
Workout Option 1
Workout 1 (Time)
1955
Freedom (RX’d)
12-10-8-10-12
Dumbbell Cleans (50s/35s)
20/16 Calorie Row after each set of Cleans
(KG conv: 22.5/15)
Independence
12-10-8-10-12
Dumbbell Cleans (35s/25s)
16/13 Calorie Row after each set of Cleans
(KG conv: 15/10)
Liberty
12-10-8-10-12
Dumbbell Cleans (light)
12/10 Calorie Row after each set of Cleans
- Target time: 8-10 minutes
- Time cap: 12 minutes
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)
BikeErg Lactate Threshold
3 Sets
4 Min at RPE3 (or 75 RPM)
4 Min at RPE7 (or 95-100 RPM)
4 Min at RPE1-2
4 Min at RPE9 (or 105 RPM)
*No rest between reps or sets.
Total 36 Min