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Aerobic Capacity

3 Sets: 3 Min Ski or Row at Moderate, High Stroke Rate, Low Damper 1 Min Ski or Row at Moderate, Low Stroke Rate, High Damper 5 Min BikeErg at Moderate 3 Min Ski or Row at Moderate, Low Stroke Rate, High Damper 1 Min

200m at mod pace, 100m easy jog, 400m at mod pace, 200m easy jog, 600m at mod pace, 300m easy jog, 600m at mod pace, 300m easy jog, 400m at mod pace, 200m easy jog, 200m at mod pace, 100m easy jog. Total: 3600m

2 Sets 2500m at Easy, 750m at Easy -Rest 2 Min- 1500m at Moderate, 1000m at Easy -Rest 2 Min- 1250m at Fast, 1250m at Easy *Rest 2 Min between sets.

8x 75m (25m Sprint/50m Easy) w/15 Sec Rest 400m Swim (Fins Optional)(Flipturn inside of flags but no touching wall) -Rest 1 Min- 6x 50m (25m Any Drill/25m Kick w/o Board) w/30 Sec Rest 300m Swim (Flipturn inside of flags but no touching wall) -Rest 1

750m at Easy 1500m at Fast -Rest 1 Min- 20 Min at Easy*** -Rest 2 Min- 1250m at Fast, 1250m at Easy ***Perform 20 Sec Standing Surge (do not change damper) at Fast every 2 Min"

Warm-Up: 3 Sets: 3 Stroke Acceleration at 100% 150m at 89% 5 Stroke Acceleration Above 103% *Rest 2-3 Min between sets. Main Workout: 5 Sets: 100m at 93% 5 Strokes Above 107% *Rest 1 Min between sets. After Full Recovery (~5 Min)- 1 Min Sprint at Max Effort Score: Total accumulated meters from

Test 1: 50m at max effort, 1min rest, 100m at max effort, 2min rest, 150m at max effort, 3min rest, 200m at max effort SCORE: Add together total time to complete the 50m, 100m, 150m, 200m intervals. (NO rest included)

4 Min (or 800m) at Easy Pace 1Min (or 200m) at Fast Pace -Rest 2 Min- 3 Min (or 600m) at Easy Pace 1 Min (or 200m) at Fast Pace -Rest 2 Min 2 Min (or 400m) at Easy Pace 1 Min (or 200m) at Fast Pace Total:

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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