Mayhem Athlete CrossFit Mayhem Buffalo Brew Coffee Mayhem Mission Rich Froning Corporate Fitness Froning Farms
m

Aerobic Capacity

Main Workout 4x (1 Min at RPE5 or 22-24 SPM, 1 Min at RPE9 or 40+ SPM) 3 Min at RPE3 (or 22-24 SPM) 2 Min at RPE5 (or 27-28 SPM) 2 Min at RPE7 (or 27-28 SPM) 2 Min at RPE8 (or 31-33 SPM) 2

Row Workouts 3 Sets 5 Min at RPE5 (or 25-26 SPM) 1 Min at RPE7 (or 19-21 SPM) 4 Min at RPE6 (or 27-28 SPM) 2 Min at RPE8 (or 19-21 SPM) 3 Min at RPE7 (or 29-30 SPM) *Rest 90 Sec between sets. Total: 48 Min

Warm-Up 4 Min Ramp RPE1 to RPE3 Main Workout 3 Min at RPE9 -Directly Into- 6 Sets 1 Min at RPE3 1 Min at RPE7 4 Sets 1 Min at RPE3 1 Min at RPE8 2 Sets 1 Min at RPE3 1 Min at RPE9 Cool Down 1 Min at RPE1

Warm-Up 30 Sec at RPE3 (80 RPM) 30 Sec at RPE4 (85 RPM) 30 Sec at RPE5 (90 RPM) 30 Sec at RPE1-2 (Any RPM) 30 Sec at RPE5 (90 RPM) 30 Sec at RPE4 (85 RPM) 30 Sec at RPE3 (80 RPM) Main Workout 3x (30 Sec at

15 Min Tempo Run (RPE5) -Rest 3 Min- 600m at RPE7 5x (15 Sec Sled Sprint at RPE10, 2:45 at RPE1) Details: No Sled Option: Sub is hills, stairs, or farmers carry. No walking during sprints *Score is total meters from tempo run.

400m Swim @RPE3 (60 Sec Rest) 2x 100m Pull @RPE5 (60 Sec Rest) 2x 25m Kick Underwater @RPE8-9 (No Breathing, Rest as needed) 300m Swim @RPE3 (45 Sec Rest) 2x 75m Pull @RPE3 (45 Sec Rest) 2x 25m Kick Underwater @RPE8-9 (No Breathing, Rest as

11 Min at RPE3 Surge at RPE6 for 2 Min every 5 Min. -Rest 2 Min- 9 Min at RPE3 Surge at RPE6 for 90 Sec every 4 Min -Rest 2 Min- 7 Min at RPE3 Surge at RPE6 for 1 Min every 3 Min Total: 27 Min

Main Workout: 10x (20 Sec at RPE10, 40 Sec at RPE1-2) 5 Min at RPE5 (or 22-24 SPM) 4 Sets 2 Min at RPE5 (or 25-26 SPM) 1 Min at RPE7 (or 31-33 SPM) 90 Sec at RPE3 (or 22-24 SPM) *No rest between sets. Total: 30 Min

Workout Definition Main Workout 2 Min at RPE3 (or 18-20 SPM), 8 Min at RPE6 (or 31-33 SPM) 2 Min at RPE3 (or 18-20 SPM), 6 Min at RPE7 (or 29-30 SPM) 2 Min at RPE3 (or 18-20 SPM), 4 Min at RPE8 (or

Close

Lorem ipsum dolor sit amet, consectetur
adipiscing elit. Pellentesque vitae nunc ut
dolor sagittis euismod eget sit amet erat.
Mauris porta. Lorem ipsum dolor.

Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

Our socials
About