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Metcon

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Workout

Mayhem Affiliate 08/14/2022

Warm Up

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

Workout

Metcon (4 Rounds for distance)

"BikeErg Lactate Threshold"

4 Sets
1 Min at RPE7.5 (Standing)
3 Min at RPE4
*5 Min at RPE2 between sets.
Total: 36 Min

Workout

Metcon (4 Rounds for time)

"Monostructural"

Freedom (RX'd)
4 sets:
3 rounds
12/10 Calorie Row
5 Burpee Box Get Overs (48/42) or 10 Burpee Box Jump Overs (24/20)
-rest 1:1 between sets-

Independence
4 sets:
3 rounds
10/8 Calorie Row
5 Burpee Box Get Overs (42/36) or 10 Burpee Box Jump Overs (24/20)
rest 1:1 between sets

Liberty
4 sets:
3 rounds
10/8 Calorie Row
5 Burpee Box Jump Overs (20/16)
rest 1:1 between sets

* See Coaches Notes for Limited Equipment and Large Class Option

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