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Aerobic Capacity

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

Warm-Up 3 Sets 30m Acceleration to Sprint, 1 Min Walk 40m Controlled Sprint, 1 Min Walk 50m Sprint, 1 Min Walk *Full recovery between sets. Main Workout 10 Sets 150m at RPE8 *Walk 100m between sets,

Warm-Up: 3 Sets 3x (30m Acceleration to Sprint, 1 Min Walk) *Rest 2 Min between sets. Main Workout 2 Sets 100m at RPE9, 1 Min Rest 200m at RPE8.5, 90 Sec Rest 300m at RPE8, 2 Min Rest 200m at RPE8.5, 90 Sec Rest 100m at RPE9 *Rest 5 Min between

Close

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Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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