Mayhem Nation Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness
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Aerobic Capacity

Warm-up: 50m Swim, 200m Pull, 50m Kick 8x 25m (2 Any Drill/1 Sprint/1 Easy) w/10 Sec Rest 3x 100m Swim w/30 Sec Rest (RPE7-8) 50m Swim at Easy (RPE2) 2x 100m Swim w/15 Sec Rest (RPE8-9) 50m Swim at Easy (RPE2) 1x 100m at RPE10 (For

2 Sets 4 Min at RPE5, 90 Sec Rest 60 Sec at RPE7, 90 Sec Rest 3 Min at RPE5, 90 Sec Rest 40 Sec at RPE7, 90 Sec Rest 2 Min at RPE5 *Rest 3 Min between sets.

3 Sets 500m Row or Ski at RPE7, 1 Min Rest 90sec Echo Bike at RPE7, 1 Min Rest 300m Row or Ski at RPE7, 1 Min Rest 30sec Echo Bike at RPE7 *Rest 3 Min between sets.

4x 75m w/Short Fins, 300 Sec Rest (25m Fast Kick, 50m Easy Swim) 2x 150m w/Short Fins, 30 Sec Rest (50m Easy Kick, 100m Fast Swim) 4x 50m Drill, 30 Sec Rest (25m Catch-Up Drill, 25m Any Drill) 5x 100m Pull (w/40 Sec,

1200m Row or Ski at RPE3 2 Min Echo Bike at RPE8 800m Row or Ski at RPE5 1 Min EchoBike at RPE9 600m Row or Ski at RPE7 30 Sec EchoBike at RPE10 *Rest 3 Min between all reps.

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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