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Workout One

Workout Two

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Workout

Mayhem Affiliate 03/12/2023

Warm-up

Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

Workout One (Time)

BikeErg Lactate Threshold

4000m at Easy
3500m at Easy/Moderate
2500m at Moderate
-Rest 2 Min-
2000m at Moderate
*No additional rest between reps.

Workout Two (Time)

Max

Freedom (RX'd)
8 rounds
15 Kettlebell Swings (53/35)
45 Unbroken Single Unders
(KG conv: 24/16)

Independence
8 rounds
15 Kettlebell Swings (35/25)
30 Unbroken Single Unders
(KG conv: 16/11)

Liberty
8 rounds
10 Russian Kettlebell Swings (light)
30 Single Unders

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