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Aerobic Capacity

60 Sec at RPE7 60 Sec Standing at RPE2-3 45 Sec at RPE 75 Sec Standing at RPE2-3 30 Sec at RPE9 90 Sec Standing at RPE2-3 15 Sec at RPE10

3 Min Ramp from RPE 2 to RPE 4 3x (30 Sec at RPE 8, 30 Sec at RPE 3) 1 Min at RPE 2-3 1 Min at RPE 8-9 2 Min at RPE 8 3 Min at RPE 7 1 Min at RPE 2 10 Min

Warm Up 2 Min at RPE3 to RPE5, 30 Sec at RPE8, 2 Min at RPE3 30 Sec at RPE8, 2 Min at RPE3 -Rest 1 Min- Main Workout 2 Sets 7 Min at RPE6 90 Sec at RPE3 5 Min at RPE7 90 Sec at RPE3 3 Min at RPE8 90

200m (175m Free/25m Breaststroke) (Rest 1 Min, RPE: 5-6) 100m (75m Free/25m Breaststroke) (Rest 1 Min, RPE: 5-6) 50m (25m Free/25m Breaststroke) (Rest 1 Min, RPE: 4-5) 200m Kick (175m Free/25m Breaststroke) (Rest 1 Min, RPE: 4-5) 100m Kick (75m Free/25m Breaststroke) (Rest 1

200m (175m Free/25m Breaststroke) (Rest 1 Min, RPE: 5-6) 100m (75m Free/25m Breaststroke) (Rest 1 Min, RPE: 5-6) 50m (25m Free/25m Breaststroke) (Rest 1 Min, RPE: 4-5) 200m Kick (175m Free/25m Breaststroke) (Rest 1 Min, RPE: 4-5) 100m Kick (75m Free/25m Breaststroke) (Rest 1

Workout Definition 1500m at RPE4 300m at RPE3 600m at RPE5 600m at RPE3 300m at RPE5 -Rest 3 Min- 1000m at RPE4 200m at RPE3 400m at RPE5 400m at RPE3 200m at RPE5 -Rest 3 Min- 500m at RPE4 100m at RPE3 200m at RPE5 200m at RPE3 100m at RPE5

Warm-Up 5 Min Ramp from RPE3 to RPE5 3 Sets 1 Min at RPE7 1 Min at RPE2 Main Workout 5 Sets 10 Sec Standing at Max RPM 20 Sec Seated at RPE10 3 Min Seated, at RPE5 10 Sec Standing at Max RPM 20 Sec Seated at RPE2 *Rest between sets:

Part 1: Run 3 Sets 400m (or 2 Min) at RPE6 300m (or 90 Sec at RPE5 200m (or 1 Min) at RPE2 *No rest between reps or sets. -Rest 3-5 Min- Part 2: EchoBike 4 Sets 1 Min at RPE3 5 Sec Max Effort Acceleration 10 Sec Float at RPE9 5

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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