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Components

Workout 1

Workout 2

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

Workout Option 2

Warm-up

Bike
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

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