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Aerobic Capacity

4x (100m at RPE8, 10 Sec Rest) -Rest 90 Sec- 1000m at RPE6.5 -Rest 90 Sec- 400m at RPE5 90 Sec at RPE2 4x (100m at RPE8, 10 Sec Rest) -Rest 90 Sec- 400m at RPE5 90 Sec at RPE2 1000m at RPE6.5 -Rest 90 Sec- 4x (100m at RPE8, 10 Sec

8x (10 Strokes at RPE8-9, 30 Sec Rest) 2x (750m at RPE5, 90 Sec at RPE2) 1000m at RPE3 -Rest 2 Min- 2x (750m at RPE5, 90 Sec at RPE2) 8x (10 Strokes at RPE8-9, 30 Sec Rest)

8 Sets 75 Sec Bike Erg (or Echo) at RPE7 200m Run at RPE5 75 Sec Bike Erg (or Echo) at RPE2 *No rest between reps or sets. *Score only Bike Erg (or Echo) Calories.

2 Min at RPE3 (or 75 RPM) 5 Min at RPE7 (or 95 RPM) 3 Min at RPE3 (or 75 RPM) 4 Min at RPE7 (or 95 RPM) -Rest 2 Min- 3 Sets 15 Sec at RPE10 (OR 110+ RPM), 45 Sec at RPE3 (60-65 RPM) 30

400m Pull at RPE4-5, 60 Sec Rest 4x 25m Kick at RPE8, 30 Sec Rest 4x 25m Swim at RPE6, 15 Sec Rest 300m Pull at RPE4-5, 60 Sec Rest 3x 25m Kick without board at RPE8, 30 Sec Rest 3x 25m Swim at RPE6,

90 Cals at RPE3, 90 Sec Rest 45 Cals at RPE4, 90 Sec Rest 15 Cals at RPE5, 90 Sec Rest -Into- 10 Sets 5 Cals at RPE8 45 Sec at Easy

300m Swim at RPE4 (5 sec breath hold during every turn) 50m Swim at RPE2-3 6x (50m Pull at RPE4, No Rest, 25m Pull at RPE9) 50m Swim at RPE2-3 6x (50m Kick at RPE4, No Rest, 25m Kick at RPE9) 50m Swim at RPE2-3 300m

Part 1 4 Sets 100m Pull, at RPE4, 30 Sec Rest 100m Swim at RPE3, 30 Sec Rest 4x (25m Swim (Non-Free) at RPE4, 30 Sec Rest) -Rest 1 Min- Part 2 300m Kick at RPE5 -1 Min Rest- 6x (25m Kick at RPE10, 1 Min Rest) Total: 1750m

Close

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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