Mayhem Affiliate 10/01/2023
Registration for the Fall TransPHORMation Challenge begins Monday, October 2nd! Check your email for more details!

Workout Option 1
Workout 1 (Time)

Potato Gnocchi

Freedom (RX’d)
5 rounds:
20/16 Calorie Row
15 GHD Sit Ups

5 rounds:
16/13 Calorie Row
12 GHD Sit Ups + 6in Riser

5 rounds:
12/10 Calorie Row
15 Sit Ups

  • Target Time Each set: 50-60 seconds
  • Time Cap Each Set: 75 seconds

Workout Option 2

250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)

Bike Erg Lactate Threshold

5 Min at RPE3 (or 75 RPM)
10x (30 Sec at RPE8, 30 Sec at RPE2)
5 Min at RPE3 (or 75 RPM)

10 Min at RPE5 (or 85 RPM)
5 Min at RPE3 (or 75 RPM)
8 Min at RPE7 (or 95-100 RPM)
3 Min at RPE3 (or 75 RPM)
6 Min at RPE9 (or 100+ RPM)
1 Min at RPE3 (75 RPM)
Total: 53 Min

This workout can be completed on an Air Bike or modified to a run.

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