BikeErg Lactate Threshold

6x (2 Min 30 Sec at RPE3 (or 70-75 RPM), 30 Sec at RPE10)
-Rest 2 Min-

6x (2 Min 30 Sec at RPE5 (or 75-80 RPM), 30 Sec at RPE10)
-Rest 2 Min-

6x (2 Min 30 Sec at RPE6 (or 80-85 RPM), 30 Sec at RPE10)
Total: 52 Min

Grandmaster’s Contest of Champions

Freedom (RX'd)
For Time:
100/80 Calorie Assault Bike (80/65 Calorie Echo)
100 Single Arm Dumbbell Push Press (50/35)
(KG conv: 22.5/15)

Independence
For Time:
90/75 Calorie Assault Bike (70/60 Calorie Echo)
100 Single Arm Dumbbell Push Press (35/25)
(KG conv: 15/10)

Liberty
For Time:
75/60 Calorie Bike Erg
75 Single Arm Dumbbell Push Press (light)

• Target time each set: 10-12 minutes
• Time cap each set: 15 minutes